What is whooping cough?
Caused by the Bordetella pertussis bacteria, it is highly contagious and spread through droplets from the mucosa (eg: nose and mouth). The incubations period lasts 7-20 days. The initial symptoms are of a typical head cold which then develops into a lasting, paroxysmal cough. The cough classically has a “whoop” sound as the person breathes in. This is may be more distinguishable in a child rather than an adult.
In the western world there is usually a whooping cough epidemic every 2-4 years.
You can hear how whooping cough sound in a child and an adult.
Who gets whooping cough?
While pertussis is thought of as a childhood disease, in Australia with an infant vaccine rate of at least 90% the majority of people who develop the disease in this country are over the age of 15. But adult cases often fall under the radar.
Whooping cough in babies is sometimes fatal. The majority of deaths form the bacteria are in those under 6 months old. In adults the disease is much milder and rarely deadly.
According to the latest edition of the Australian Prescriber 10–35% of subacute coughs in adults are due to pertussis. As the symptoms are milder than in children and there may be little or no “whoop”, this may be a conservative estimate. In adults the cough is often persistent, giving it the name of the “100 day cough”. A specimen is needed to grow a culture to determine if pertussis is the cause. However even with a diagnosis there is no miracle cure for the condition. Australian Prescriber and the Cochrane collaboration conclude that antibiotics may reduce the infectious period but do not change the duration of the symptoms.
The biggest problems associated with adult pertussis are difficulties sleeping due to the spasmodic cough; the force of the cough causing urinary incontinence or a broken rib and a small number of people may develop pneumonia.
Why is whooping cough so common when we have such an effective immunisation campaign?
While Australia has one of the best immunisation uptakes in the world there are still some issues with the pertussis vaccine. No vaccine is 100% effective. Pertussis immunisation has a lower than normal rate of preventing a fully immunised child from developing the condition, with only 59-89% effectiveness. The vaccine offers immunity for approximately 4-6 years, requiring frequent boosters once the first three shots in the first 6 months of life take effect.
For those who have acquired the disease naturally, that too doesn’t offer life long immunity but secondary attacks are usually mild and often unrecognized.
How can naturopathy help you get over whooping cough?
While prevention is always the key with natural therapies, pertussis is a particularly tenacious virus and therefore even healthy children and adults can succumb. If there is an outbreak near you consider taking a good quality echinacea extract at full dose and follow the other prevention guidelines.
For adults with the dreaded “100 day cough” in my experience if treated early enough with herbs and nutrients if can decrease the duration of the symptoms by a number of weeks but there is no evidence based medicine review to support this.
Obviously rest is important. With sleep disturbances due to the hacking cough, getting enough rest is a big problem. This is time to cut your schedule back to the bare minimum.
Use warming spices such as aniseed and cinnamon in your hot drinks and food. Cook with plenty of onion and garlic and remember to increase the amount of orange vegetables in your diet. It is a good idea to skip the flour and dairy while you are have a lot of phlegm.
Steam inhalations can soothe the spasmy cough as well as deliver some anti-infective constituents to the lungs. Add 1 or 2 drops of cypress, eucalyptus or tee tree essential oil to a bowl of hot water and breath in slowly, covering your head and bowl with a towel to trap the steam.
As it can be difficult to move the mucus out of the lungs onion cough syrup makes a simple home remedy to help thin the phlegm and make it easier to expel. Slice a brown onion, cover with runny honey and leave covered in the fridge. After a couple of hours the syrup is formed. Adults take 1 tablespoon 3 times a day to increase expectoration.
A qualified herbalist might treat with the following herbs:
Immune support include: echinacea, astragalus, olive leaf, wild indigo, thyme.
Respiratory antispasmodics include: sundew, mullein and elecampane
Soothing demulcent herbs include: licorice (not the confectionary kind) and marshmallow.
For nighttime relief wild cherry is a natural cough suppressant. Generally a suppressant is only used to help someone get some sleep.
Showing posts with label notes from the show. Show all posts
Showing posts with label notes from the show. Show all posts
Monday, April 27, 2009
Monday, March 30, 2009
Staying well in autumn
Have you noticed a change in the seasons?
While Melbourne may at times have “four seasons in one day”, unlike other parts of this continent our climate does fall into distinctive quarters. Despite that most of us approach our health oblivious to the seasons.
Conventional medicine takes a punt each year on disease trends from the northern hemisphere and for prevention, offer putting our faith in a flu shot. But in traditional naturopathy we mark the seasons differently.
The “energetics” of autumn in both Western and Eastern complementary medicines, attribute this time of year to the lungs. While colds and flu seem rife in winter, it is actually the change of seasons in autumn and spring that tends to see the peak in respiratory infections. If we don’t look after ourselves appropriately in this season, we are more vulnerable to catch respiratory infections and also, in energetic terms, be prone to grief and nostalgia.
Autumn is a time of harvest before nature rests in winter. Over summer most of us expend more energy being in the world. There are music festivals, parties, weddings and picnics. But the body needs a little time to recuperate from all this, before the next cycle begins.
The problem is, we’ve conquered nature. Without the need for natural light to define our waking hours, or cold weather to drive us to bed early, we tend to loose track of our inbuilt rhythms.
Natural ways to protect your lungs this autumn
Cod liver oil: this might seem an old-fashioned remedy but it is a great way to strengthen your body’s first line of defence again airborne viruses and bacteria. Cod liver oil makes your mucus membranes, such as the lining of your nose, mouth and throat stronger and more resilient to passing bugs. It is also a rich source of omega 3 oils as well as vitamin A and D. Luckily cod liver oil is available in capsules so there is no fishy taste. As an added bonus, there is now good evidence based research that cod liver oil can slow the onset of arthritis, heart disease and depression.
Sunlight: in safe doses, is also a great source of immune and mood boosting vitamin D. A deficiency of vitamin D we now know is not only associated with osteoporosis, but an increased risk of cancer, infections, depression and so much more. As the light changes and the temperature drops in autumn, we need to get a regular dose of UV on at least 15% of our skin (unclothed and without sunblock). According to the MJA, in summer a light skinned person might need only 8 minutes of Melbourne sunlight a day to make enough vitamin D (quadruple that for darker skin), as we journey through autumn its closer to 25 minutes at lunchtime or twice as long mid-morning or afternoon.
Vitamin C: boosts your body’s ability to fight disease. It is worth a little daily insurance in the form of a mere 500 mg a day (for adults), increasing the frequency of the dose to 4 times a day if you feel the lurgy creeping up on you.
Wash your hands: It may seem strange but it is true, simply washing your hands with soapy water for at least half a minute stops the common cold from travelling from your hands to an easy route of entry via your eyes, nose or mouth.
Rest: if you are missing your 8 hours of recuperation every night, you are increasing your odds of becoming run down and being unable to resist an infection. Sleep is free, all it takes is a little planning. Book a date with yourself each week for an early night to top up your dreamtime. If you are having trouble sleeping, check out these simply treatments for insomnia
Orange vegetables: Immune-strengthening vitamin A can also be found in humble orange vegetables like carrots, pumpkin and sweet potato. Add an extra serve, a day. If you need inspiration, try this easy and delightful pumpkin soup.
While Melbourne may at times have “four seasons in one day”, unlike other parts of this continent our climate does fall into distinctive quarters. Despite that most of us approach our health oblivious to the seasons.
Conventional medicine takes a punt each year on disease trends from the northern hemisphere and for prevention, offer putting our faith in a flu shot. But in traditional naturopathy we mark the seasons differently.
The “energetics” of autumn in both Western and Eastern complementary medicines, attribute this time of year to the lungs. While colds and flu seem rife in winter, it is actually the change of seasons in autumn and spring that tends to see the peak in respiratory infections. If we don’t look after ourselves appropriately in this season, we are more vulnerable to catch respiratory infections and also, in energetic terms, be prone to grief and nostalgia.
Autumn is a time of harvest before nature rests in winter. Over summer most of us expend more energy being in the world. There are music festivals, parties, weddings and picnics. But the body needs a little time to recuperate from all this, before the next cycle begins.
The problem is, we’ve conquered nature. Without the need for natural light to define our waking hours, or cold weather to drive us to bed early, we tend to loose track of our inbuilt rhythms.
Natural ways to protect your lungs this autumn
Cod liver oil: this might seem an old-fashioned remedy but it is a great way to strengthen your body’s first line of defence again airborne viruses and bacteria. Cod liver oil makes your mucus membranes, such as the lining of your nose, mouth and throat stronger and more resilient to passing bugs. It is also a rich source of omega 3 oils as well as vitamin A and D. Luckily cod liver oil is available in capsules so there is no fishy taste. As an added bonus, there is now good evidence based research that cod liver oil can slow the onset of arthritis, heart disease and depression.
Sunlight: in safe doses, is also a great source of immune and mood boosting vitamin D. A deficiency of vitamin D we now know is not only associated with osteoporosis, but an increased risk of cancer, infections, depression and so much more. As the light changes and the temperature drops in autumn, we need to get a regular dose of UV on at least 15% of our skin (unclothed and without sunblock). According to the MJA, in summer a light skinned person might need only 8 minutes of Melbourne sunlight a day to make enough vitamin D (quadruple that for darker skin), as we journey through autumn its closer to 25 minutes at lunchtime or twice as long mid-morning or afternoon.
Vitamin C: boosts your body’s ability to fight disease. It is worth a little daily insurance in the form of a mere 500 mg a day (for adults), increasing the frequency of the dose to 4 times a day if you feel the lurgy creeping up on you.
Wash your hands: It may seem strange but it is true, simply washing your hands with soapy water for at least half a minute stops the common cold from travelling from your hands to an easy route of entry via your eyes, nose or mouth.
Rest: if you are missing your 8 hours of recuperation every night, you are increasing your odds of becoming run down and being unable to resist an infection. Sleep is free, all it takes is a little planning. Book a date with yourself each week for an early night to top up your dreamtime. If you are having trouble sleeping, check out these simply treatments for insomnia
Orange vegetables: Immune-strengthening vitamin A can also be found in humble orange vegetables like carrots, pumpkin and sweet potato. Add an extra serve, a day. If you need inspiration, try this easy and delightful pumpkin soup.
Monday, March 16, 2009
Banishing head lice
With the school year back in full swing, so too are the ominous nit notices your child may be bringing home with them.
Head lice (louse) are a tiny parasitic insects, about the size of a sesame seed, that live in the hair, close to the scalp. One or more a day they pierce the host's skin to feed on blood. The females lay about 8 eggs a day (also known as nits or cooties).
Lice are wingless insects and pass from head to head by direct contact. Outbreaks are increasingly common in young children and like any epidemics, over the years lice are becoming more resistant to the insecticides used to eradicate them.
Can having lice harm you?
Lice don’t carry diseases and while the bites themselves are barely noticeable, constant scratching can introduce a secondary infection. If your child is run down and has drawn blood on their head from scratching the scalp it is possible the broken skin could become infected, even to the point of the glands (at the back of the neck or under the chin) being raised.
How do you know if you have head lice?
While most people have in itchy head as a symptom of a lice infestation, even if your child is not obviously scratching their head, its best to regularly check them for nits, the egg of the lice. The eggs are small and white, usually found on the hair shaft within 1.5 cm of the scalp. Use a strong light and a fine tooth (nit) comb to search for nits. A magnifying glass is also useful to help you hunt for them.
You can do your initial search when the hair is dry or covered in conditioner. Because the eggs cling to the hair shaft, using conditioner is an easier way of checking. Slather the conditioner onto dry hair, detangling with an ordinary comb first if the hair is long, and then get to work with the nit comb. It really is a case of painstakingly combing the head from scalp, and wiping the comb on a white tissue or piece of paper with each sweep to examine for insects. Pay particular attention to the nape of the neck and behind the ears.
This is a long, boring process and it can be trying to get a small child to sit still for so long. Try to be as relaxed as possible when you do it - chat, play a talking book or dvd to keep the child distracted.
Natural lice treatments
A minor infestation often responds well to doing the conditioner treatment. Remember to start the comb though as soon as you apply the conditioner. Finely comb every part of the scalp five times each time you treat. You need to do the full conditioner comb through three times a week until no live lice have been found for 10 days.
Some persistent outbreaks may require an insecticide. The problem with the chemical insecticides is that they are not always effective and they are also potentially toxic. The Victorian Health Department warns that the commercial chemical treatments should be used with caution:
While most naturopaths would agree that the alternative treatment using essential oils is less toxic when used at the recommended dose, I would suggest that the conditioner only treatment is best if you are pregnant or the child is under 1 year old.
If you have an allergy prone child, treat the essential oil treatment like any other topical product and do a test patch first on the inside of their arm. If they have no reaction on the skin after 12 hours, then it should be safe to use on them. The oils used in this treatment are not known to trigger asthma.
Be aware that an allergic or asthmatic child of any age might react to conditioners that are full of cheap scent. If you need another option olive oil used on its own, instead of conditioner, is also an effective smothering agent and is easily washed out of the hair. Just use the cheapest brand as this is not a job for extra virgin olive oil.
Lice treatment essential oil blend
For added assurance, this is a tried and true combination to kill lice.
Good quality essential oils can be expensive and it may seen tempting to buy the cheapest ones you can find. Scented oils or oils that are sold diluted in a carrier oil are to be avoided. Fortunately the oils used in this recipe are relatively inexpensive.
Use equal quantities of eucalyptus, lavender, tea tree and rosemary oils. Combine the oils together in a clean, preferably dark, glass bottle with an airtight lid.
Children 2-5 years old: 20 drops of the essential oil combination in 100 mls olive or macadamia oil.
Children over 5 yo: 40 drops of essential oil combination in 100 mls of olive or macadamia oil.
Massage oil blend thoroughly into dry scalp and hair. Comb through with the nit comb and leave overnight. You can protect your pillows by covering with a towel. (If any oil does get on to the linen add a couple 1 ml of eucalyptus oil to the wash).
The next day apply shampoo directly to the hair before wetting the head. Work into a lather and rub well into all areas of the head, including the nape of the neck and behind the ears. Rinse well with water.
You can also add the essential oil blend to the final rinse.
It is important that all bedding, clothes and hair accessories are washed in a hot water wash. You can add 40 drops of the essential oil blend to the final rinse. While not the most ecologically sound option, the high heat of a clothes dryer can also help eradicate lice from clothes and bedding.
Remember to check everyone in the house for head lice every week.
Head lice (louse) are a tiny parasitic insects, about the size of a sesame seed, that live in the hair, close to the scalp. One or more a day they pierce the host's skin to feed on blood. The females lay about 8 eggs a day (also known as nits or cooties).
Lice are wingless insects and pass from head to head by direct contact. Outbreaks are increasingly common in young children and like any epidemics, over the years lice are becoming more resistant to the insecticides used to eradicate them.
Can having lice harm you?
Lice don’t carry diseases and while the bites themselves are barely noticeable, constant scratching can introduce a secondary infection. If your child is run down and has drawn blood on their head from scratching the scalp it is possible the broken skin could become infected, even to the point of the glands (at the back of the neck or under the chin) being raised.
How do you know if you have head lice?
While most people have in itchy head as a symptom of a lice infestation, even if your child is not obviously scratching their head, its best to regularly check them for nits, the egg of the lice. The eggs are small and white, usually found on the hair shaft within 1.5 cm of the scalp. Use a strong light and a fine tooth (nit) comb to search for nits. A magnifying glass is also useful to help you hunt for them.
You can do your initial search when the hair is dry or covered in conditioner. Because the eggs cling to the hair shaft, using conditioner is an easier way of checking. Slather the conditioner onto dry hair, detangling with an ordinary comb first if the hair is long, and then get to work with the nit comb. It really is a case of painstakingly combing the head from scalp, and wiping the comb on a white tissue or piece of paper with each sweep to examine for insects. Pay particular attention to the nape of the neck and behind the ears.
This is a long, boring process and it can be trying to get a small child to sit still for so long. Try to be as relaxed as possible when you do it - chat, play a talking book or dvd to keep the child distracted.
Natural lice treatments
A minor infestation often responds well to doing the conditioner treatment. Remember to start the comb though as soon as you apply the conditioner. Finely comb every part of the scalp five times each time you treat. You need to do the full conditioner comb through three times a week until no live lice have been found for 10 days.
Some persistent outbreaks may require an insecticide. The problem with the chemical insecticides is that they are not always effective and they are also potentially toxic. The Victorian Health Department warns that the commercial chemical treatments should be used with caution:
If you are pregnant or breastfeeding
In children less than 12 months old
In people who have allergies, open wounds on the scalp, or asthma.
While most naturopaths would agree that the alternative treatment using essential oils is less toxic when used at the recommended dose, I would suggest that the conditioner only treatment is best if you are pregnant or the child is under 1 year old.
If you have an allergy prone child, treat the essential oil treatment like any other topical product and do a test patch first on the inside of their arm. If they have no reaction on the skin after 12 hours, then it should be safe to use on them. The oils used in this treatment are not known to trigger asthma.
Be aware that an allergic or asthmatic child of any age might react to conditioners that are full of cheap scent. If you need another option olive oil used on its own, instead of conditioner, is also an effective smothering agent and is easily washed out of the hair. Just use the cheapest brand as this is not a job for extra virgin olive oil.
Lice treatment essential oil blend
For added assurance, this is a tried and true combination to kill lice.
Good quality essential oils can be expensive and it may seen tempting to buy the cheapest ones you can find. Scented oils or oils that are sold diluted in a carrier oil are to be avoided. Fortunately the oils used in this recipe are relatively inexpensive.
Use equal quantities of eucalyptus, lavender, tea tree and rosemary oils. Combine the oils together in a clean, preferably dark, glass bottle with an airtight lid.
Children 2-5 years old: 20 drops of the essential oil combination in 100 mls olive or macadamia oil.
Children over 5 yo: 40 drops of essential oil combination in 100 mls of olive or macadamia oil.
Massage oil blend thoroughly into dry scalp and hair. Comb through with the nit comb and leave overnight. You can protect your pillows by covering with a towel. (If any oil does get on to the linen add a couple 1 ml of eucalyptus oil to the wash).
The next day apply shampoo directly to the hair before wetting the head. Work into a lather and rub well into all areas of the head, including the nape of the neck and behind the ears. Rinse well with water.
You can also add the essential oil blend to the final rinse.
It is important that all bedding, clothes and hair accessories are washed in a hot water wash. You can add 40 drops of the essential oil blend to the final rinse. While not the most ecologically sound option, the high heat of a clothes dryer can also help eradicate lice from clothes and bedding.
Remember to check everyone in the house for head lice every week.
Monday, February 02, 2009
Nic’s last show
It’s been a delightful four years being hosted by Nic Findlay on the Long Grass Sessions. Today’s show was an au revoir, hope to hear you back on a more child friendly spot on the airwaves some time in the future.
For now – just a couple of (self indulgent) highlights from the show.
Highlights of the last four years of Health Trip
Seeing the way we present the show diversified with streaming live and podcasting.
I’ve been running the health trip website since October ’05 and begun archiving not just notes from most shows but a collection of articles – commenting on scientific research and other aspects of health.
Late last year I started the Health Trip e-newsletter, now in it's third edition, and am getting good feedback. It’s very simple and carries some intersting information and offers not on the website. This month there are vegan bbq ideas, a reminder about Febfast and how to DIY your own month off booze if you’ve missed the sign up for the official one, some info on how naturopathy can save you money and a lot more. Frequently there are discounts and special offers exclusive to newsletter subscribers. To sign up go the sidebar on the website or click the link above.
It’s hard to pick a favourite topic, but I have enjoyed some of the diversions we’ve taken from the norm – like the “Realm of the Senses” series – on sight, sound, touch and smell. I also loved talking about simplicity and think it’s even more relevant as we head into these uncertain economic times (it’s a great tool to get control of both your finances and your life).
Au revoir Nic, it’s been great working with you!
Gill will be back with Health Trip, as usual, on Monday 16th February.
For now – just a couple of (self indulgent) highlights from the show.
Highlights of the last four years of Health Trip
Seeing the way we present the show diversified with streaming live and podcasting.
I’ve been running the health trip website since October ’05 and begun archiving not just notes from most shows but a collection of articles – commenting on scientific research and other aspects of health.
Late last year I started the Health Trip e-newsletter, now in it's third edition, and am getting good feedback. It’s very simple and carries some intersting information and offers not on the website. This month there are vegan bbq ideas, a reminder about Febfast and how to DIY your own month off booze if you’ve missed the sign up for the official one, some info on how naturopathy can save you money and a lot more. Frequently there are discounts and special offers exclusive to newsletter subscribers. To sign up go the sidebar on the website or click the link above.
It’s hard to pick a favourite topic, but I have enjoyed some of the diversions we’ve taken from the norm – like the “Realm of the Senses” series – on sight, sound, touch and smell. I also loved talking about simplicity and think it’s even more relevant as we head into these uncertain economic times (it’s a great tool to get control of both your finances and your life).
Au revoir Nic, it’s been great working with you!
Gill will be back with Health Trip, as usual, on Monday 16th February.
Monday, January 19, 2009
iron deficiency anaemia
What is iron and what does it do?
Iron is involved in the formation of haemoglobin, which transports oxygen via the blood to every cell in the body.
While haemoglobin levels are ultimately lowered by iron deficiency, it is not the only type of iron that can be measured. A blood test requesting iron studies may also look at serum iron, transferrin (or iron binding capacity) or TIBC (the concentration of transferrin) and ferritin (iron storage). The first sign of iron deficiency is usually a drop in ferritin levels, followed by a fall in transferrin saturation and rise in transferrin.
We get two different types of iron from our diet haem/heme and non-haem/non-heme. The first is the most easy to absorb and use and is from animal sources, such as meat and seafood. Non-heam comes from plants such as vegetables, grains, legumes and nuts. Although non-heam iron often makes a larger amount of our daily intake (in a healthy diet), it is less bio-available.
Symptoms of iron deficiency anaemia
As iron is involved in transporting oxygen around the body, a deficiency can lead to shortness of breath, an increased heart rate, tiredness and changes in moods. It may also increase susceptibility to infections and cause a sore tongue, dizziness or even headaches. A bizarre, occasional symptom of iron deficiency is pica, which causes cravings to eat things not considered food such as soil or ice.
How do we become deficient in iron?
There are a number of reasons why iron is the most common nutritional deficiency.
The first part of the equation is the form and quantity of iron rich foods in our diet. While this is a large part of the anaemia story, it tends to get the most attention by many sources only focusing on the amount of iron in different foods. While much is made of the apparent difficulty for vegans and vegetarians to get enough iron in their diet from non-haem sources alone, it doesn’t explain why iron deficiency anaemia is also common in the carnivorous population (source).
A number of factors interfere with our absorption and utilization of dietary iron.
First we need vitamin C to help us absorb iron and a deficiency in this vitamin can result in low iron.
Other nutrients and substances can block proper uptake of iron including too much calcium and zinc, tannins (in tea and coffee), caffeine (tea, coffee, “energy drinks”), phytates (in many vegetable sources such as legumes and bran), oxalates (in spinach and rhubarb), phosvitin in egg yolk, polyphenols (in green tea, red grapes - their juice and wine) and some medicines (such as antacids and asprin).
When you look at this list of inhibitors it seems amazing we can absorb any iron at all! Zinc is abundant in some common iron rich foods such as red meat and oysters. While a vegetarian eating the cheese and spinach pie is hampered by oxalates and calcium.
The second part of the equation is how much iron our individual body needs, uses up or looses from other health issues. This is so often overlooked but is an important part of the picture in treating iron deficiency, after all why just pump more iron into the body if something is causing it to block the uptake or use up the iron too fast to replenish it?
Sometimes we just need a higher than usual amount of iron, compared to others. Endurance sport, increased physical work, growth spurts in children and teenagers, pregnancy and lactation all increase our demands on iron.
A common cause of iron loss, resulting in anaemia, is menstruation related. Periods that are heavy, long or too frequent need to be treated rather than focus on iron replenishment alone. In naturopathy we may look at hormonal normalization, uterine astringing and other nutritional deficiencies to correct the underlying problem.
Other forms of blood loss can contribute to anaemia. An internal bleed, such as in the bowel or other organs is a potentially serious problem and needs to be investigated.
Digestive problems, inhibiting iron uptake are also common. Bowel conditions like parasites such as hookworms, chronic diarrhoea, coeliac disease and Crohns can be an issue.
Other illnesses, such as hyperthyroid may contribute to anaemia.
Some drugs including antacids and other prescribed medication for treating ulcers and reflux may inhibit your uptake of iron.
How much iron do we need?
Age mg iron
0-3 months 1.7
4-6 months 4.3
7-12 months 7.8
1-3 years 6.9
4-6 years 6.1
7-10 years 8.7
Men aged 11-18 11.3
Men aged 19 and over 8.7
Women aged 11-50 14.8
Pregnant women 27.0
Postmenopausal women 8.7
Dietary sources of iron
food (quantity) [approx iron content (mg)]
oysters (85 g) [13.2]
beef liver (100 g) [6.5 ]
prune juice (1/2 c) [5.2]
parsley (50g) [4.9]
spinach (100 g) [3.0]
canned sardines (120 g) [3.24]
lean beef (100g) [3.1]
cashew nuts (50 g) [2.5]
lean lamb (100 g) [2.5]
kidney beans (1/2 c) [2.1]
lean pork (100 g) [1.4]
canned tuna (100 g) [1.0]
chicken (100 g) [0.9]
(Sources Queensland Health and University of Maryland)
Supplementing iron
Many GP’s and dieticians in Australia will primarily recommend two sources of iron – dietary in the form of meat or a supplement of ferrous sulphate (produced by pharmaceutical companies). The averages GP gets very little nutritional education in their basic training and at times rely on pharmaceutical industry advice and information via dieticians and other associations. Meat and Livestock Australia are a sponsor of the Dieticians Association of Australia while that may not directly influence the Associations advice, it is a notable commercial partnership.
Ferrous sulphate (Fefol, Ferogradumet etc) commonly causes gut upsets like constipation, nausea, vomiting and dark coloured stools. Because of this naturopaths tend to recommend a more gentle form of iron supplementation such as ferrous fumerate, with added vitamin C, or liquid forms incorporating herbs and nutrients.
Note: Some antibiotics, like tetracycline should not be taken with an iron supplement or an iron rich meal as it may reduce the drug’s effectiveness.
Resources
Vegetarian Society fact sheets on iron and raising vegetarian children.
USA Government fact sheet.
Vegan resources
Listen to the podcast
Iron is involved in the formation of haemoglobin, which transports oxygen via the blood to every cell in the body.
While haemoglobin levels are ultimately lowered by iron deficiency, it is not the only type of iron that can be measured. A blood test requesting iron studies may also look at serum iron, transferrin (or iron binding capacity) or TIBC (the concentration of transferrin) and ferritin (iron storage). The first sign of iron deficiency is usually a drop in ferritin levels, followed by a fall in transferrin saturation and rise in transferrin.
We get two different types of iron from our diet haem/heme and non-haem/non-heme. The first is the most easy to absorb and use and is from animal sources, such as meat and seafood. Non-heam comes from plants such as vegetables, grains, legumes and nuts. Although non-heam iron often makes a larger amount of our daily intake (in a healthy diet), it is less bio-available.
Symptoms of iron deficiency anaemia
As iron is involved in transporting oxygen around the body, a deficiency can lead to shortness of breath, an increased heart rate, tiredness and changes in moods. It may also increase susceptibility to infections and cause a sore tongue, dizziness or even headaches. A bizarre, occasional symptom of iron deficiency is pica, which causes cravings to eat things not considered food such as soil or ice.
How do we become deficient in iron?
There are a number of reasons why iron is the most common nutritional deficiency.
The first part of the equation is the form and quantity of iron rich foods in our diet. While this is a large part of the anaemia story, it tends to get the most attention by many sources only focusing on the amount of iron in different foods. While much is made of the apparent difficulty for vegans and vegetarians to get enough iron in their diet from non-haem sources alone, it doesn’t explain why iron deficiency anaemia is also common in the carnivorous population (source).
A number of factors interfere with our absorption and utilization of dietary iron.
First we need vitamin C to help us absorb iron and a deficiency in this vitamin can result in low iron.
Other nutrients and substances can block proper uptake of iron including too much calcium and zinc, tannins (in tea and coffee), caffeine (tea, coffee, “energy drinks”), phytates (in many vegetable sources such as legumes and bran), oxalates (in spinach and rhubarb), phosvitin in egg yolk, polyphenols (in green tea, red grapes - their juice and wine) and some medicines (such as antacids and asprin).
When you look at this list of inhibitors it seems amazing we can absorb any iron at all! Zinc is abundant in some common iron rich foods such as red meat and oysters. While a vegetarian eating the cheese and spinach pie is hampered by oxalates and calcium.
The second part of the equation is how much iron our individual body needs, uses up or looses from other health issues. This is so often overlooked but is an important part of the picture in treating iron deficiency, after all why just pump more iron into the body if something is causing it to block the uptake or use up the iron too fast to replenish it?
Sometimes we just need a higher than usual amount of iron, compared to others. Endurance sport, increased physical work, growth spurts in children and teenagers, pregnancy and lactation all increase our demands on iron.
A common cause of iron loss, resulting in anaemia, is menstruation related. Periods that are heavy, long or too frequent need to be treated rather than focus on iron replenishment alone. In naturopathy we may look at hormonal normalization, uterine astringing and other nutritional deficiencies to correct the underlying problem.
Other forms of blood loss can contribute to anaemia. An internal bleed, such as in the bowel or other organs is a potentially serious problem and needs to be investigated.
Digestive problems, inhibiting iron uptake are also common. Bowel conditions like parasites such as hookworms, chronic diarrhoea, coeliac disease and Crohns can be an issue.
Other illnesses, such as hyperthyroid may contribute to anaemia.
Some drugs including antacids and other prescribed medication for treating ulcers and reflux may inhibit your uptake of iron.
How much iron do we need?
Age mg iron
0-3 months 1.7
4-6 months 4.3
7-12 months 7.8
1-3 years 6.9
4-6 years 6.1
7-10 years 8.7
Men aged 11-18 11.3
Men aged 19 and over 8.7
Women aged 11-50 14.8
Pregnant women 27.0
Postmenopausal women 8.7
Dietary sources of iron
food (quantity) [approx iron content (mg)]
oysters (85 g) [13.2]
beef liver (100 g) [6.5 ]
prune juice (1/2 c) [5.2]
parsley (50g) [4.9]
spinach (100 g) [3.0]
canned sardines (120 g) [3.24]
lean beef (100g) [3.1]
cashew nuts (50 g) [2.5]
lean lamb (100 g) [2.5]
kidney beans (1/2 c) [2.1]
lean pork (100 g) [1.4]
canned tuna (100 g) [1.0]
chicken (100 g) [0.9]
(Sources Queensland Health and University of Maryland)
Supplementing iron
Many GP’s and dieticians in Australia will primarily recommend two sources of iron – dietary in the form of meat or a supplement of ferrous sulphate (produced by pharmaceutical companies). The averages GP gets very little nutritional education in their basic training and at times rely on pharmaceutical industry advice and information via dieticians and other associations. Meat and Livestock Australia are a sponsor of the Dieticians Association of Australia while that may not directly influence the Associations advice, it is a notable commercial partnership.
Ferrous sulphate (Fefol, Ferogradumet etc) commonly causes gut upsets like constipation, nausea, vomiting and dark coloured stools. Because of this naturopaths tend to recommend a more gentle form of iron supplementation such as ferrous fumerate, with added vitamin C, or liquid forms incorporating herbs and nutrients.
Note: Some antibiotics, like tetracycline should not be taken with an iron supplement or an iron rich meal as it may reduce the drug’s effectiveness.
Resources
Vegetarian Society fact sheets on iron and raising vegetarian children.
USA Government fact sheet.
Vegan resources
Listen to the podcast
Monday, November 24, 2008
holiday blues
Christmas tends to polarize peoples feelings. While some love the rituals that lead up to the 25th of December, for those at the other end of the spectrum it can find this a painful and depressing time of year.
The numbers of people for who do not even believe in Christmas is growing. According to the 2006 census, 32% of Australian did not define their beliefs as Christian, so about one third of us find this festival irrelevant.
But for the two thirds of the population for who actively participate in the season, it can be an alienating experience to feel indifference or despair at the time of such a culturally significant festival.
There are lots of reasons why this can be a difficult time. Being away from family, or experiencing it shrink through members dying, can transform the day from childhood fun to adult misery. For people prone to depression, just the commercial bonhomie of the season can be overwhelming and have a paradoxical effect.
Others may on the surface like Christmas but feel overcome by the trappings or feel they have too many social events to juggle. The commercialisation of the season can be irritating, so too the pressure to spend more money than is comfortable on presents and create a feast for others to enjoy while you slave in a sweltering kitchen.
Lifeline has an article online Staying Balanced over the Festive Season:
Lifeline’s tips to deal with the season include:
Take time out for yourself; do something that makes you feel good
Look after yourself physically, make sure you get a good night’s sleep, eat well and get some exercise. If you look after your body you will feel better too
Limit alcohol and other drugs. There can be a temptation to drink too much at Christmas, but alcohol can fuel arguments and cause unwanted behaviours.
If you are feeling down or stressed, tell someone how you are feeling, e.g friends, family or colleagues.
Understand that it is common for people to feel stressed at this time of year. This could include your family and friends too.
Know your limits and have a plan for dealing with stressful situations. If you need to calm down, perhaps a walk, some time out on your own will help.
Try not to expect too much – aiming for the “perfect” Christmas or assuming that everyone one will be on their best behaviour may not be realistic.
Finding meaning/strategies to cope with Christmas.
All of the above – be kind to yourself, get help, talk about it, have realistic expectations.
I’d add the following thoughts:
Learn the power of “no” – trying to think things through before automatically agreeing to other peoples wishes can be challenging. If saying “no” outright is too difficult start with “I’II get back to you on that”, or “I’ll give it some thought” or even, “I always over commit myself at this time of the year and want to try to do it differently this time”.
Accept what you can’t change. News alert, most families aren’t entirely “functional”! You are not alone if you find their quirks or habits irritating. Unfortunately the holiday season tends to bring out the worst in people; those with addictions or mood problems may start with good intentions but deteriorate on the day. By understanding you are not responsible for this and you cannot change their behaviour means that you do not have to react automatically to their dysfunctions. If someone is looking for an argument, try agreeing with them rather than pointing out the flaws in their views – this is can be quite disarming and even amusing.
Get off the couch. Move your body, not just on the day but also in the weeks leading up to Christmas. A half hour walk can lift the spirits and change your mood.
Keep your blood sugar stable – whether its binging on chocolate or having a drink or two too many, whatever your poison these behaviours tend to make our blood sugar levels roller coaster with a rebound drop in our moods and energy. Try to have three square meals a day – with some fruit or vegetables plus a serve of protein (eggs, meat, fish) or slow release carbs (beans, seeds, nuts, wholegrains). Back off from the sugar and alcohol a notch and drink an extra couple of glasses of water a day to stay hydrated.
Start some new traditions: I adored Christmas as a child but also learned to love my alternative festivities when I moved to another part of the world. I have to admit, spending the 25th with other people’s families makes me more homesick for my own than having an “orphans Christmas”, a special day of fun with a partner or even a non-Christmas on my own eating what I like and sitting in the sun reading with no need to go anywhere or do anything (the last option might sound odd but if you ever crave a day of total freedom its worth embracing at least once in your life).
If someone in your family dies, it might help to change the ritual in some way – change the menu, time of day you eat the big feast, try a different location such as a picnic in the park, make a small shrine for them in the house with their photo, candle and a token gift.
Some years after my brother died I realised I missed the ritual of buying a present for him. What worked for me was finding a charity to donate the amount I’d spend on him for Christmas.
If all else fails, it is only one day of the year. Make a soft landing for yourself on the 26th or the next day you have control over to plan. Whether it is a trip to the beach or art gallery, a day in bed with a stack of good books, a catch up with a friend or connecting yourself to your stereo or MP3 player to listen to the music you love to flush out the saccharine diet of carols….
Naturopathic help
St John’s Wort: if you are not on prescribed medications such as the hormones, antidepressants, anti (organ) rejection drugs, this is a clinically proven and easy to obtain remedy to ease the blues.
If you can’t take St John’s wort – add chamomile tea to your daily fluid intake, or burn essential oils of chamomile, lavender or rose,
Take a good multivitamin with at least 50 mg of B6, every day. If caffeine is part of your diet, wait two hours after drinking to take your vitamins.
Add fish oil as a supplement. There is strong evidence that a lack of omega 3 fatty acids (abundant and easily absorbed from fish oil) contributes to depression.
Understanding depression at Christmastime
I came across this good insider’s view of the season. If you know someone prone to depression this may help you understand how this time of year is potentially worse for them. If this is how you feel, then you know you are not alone.
From the ”Wings of Madness – Depression and the Holidays Survival Guide” (click the link to read the whole article).
Further links, thoughts and resources
Give a little: while some choose to volunteer to help serve Christmas lunch to the homeless or needy, most of the charities involved comment that they have too many volunteers for that one day and not enough help throughout the year.
My charity of choice is the Smith Family. It is one of the few non-religious charities (for that one third of the population who want to encourage change without dogma) in Australia and does effective, evidenced based, grass roots work at breaking the poverty cycle. One of its simplest programs, Learning For Life involve supporting children and young adults through their school years through hands on support, to money for school uniforms, shoes and books.
Support for charities such as this can be practical rather than financial through volunteering time for one off projects like the Christmas Appeal, to supervising learning clubs to help kids with their homework.
Lifeline – 24 hours, free telephone counselling service phone 13 11 44 (Australia wide).
Spend ten minutes listening to British author and journalist Sally Brampton talk about her depression, in this insightful BBC “Women’s Hour” interview.
The Australian Psychological Society can help you find a psychologist.
From past Health Trip shows
Healthy eating at Christmas
Healthy tips for surviving the Party Season
Need inexpensive present ideas at Christmas, check out Health Trip Stress Less Present Guide
Some ways to lift our spirits.
Further tips on coping with anxiety
The numbers of people for who do not even believe in Christmas is growing. According to the 2006 census, 32% of Australian did not define their beliefs as Christian, so about one third of us find this festival irrelevant.
But for the two thirds of the population for who actively participate in the season, it can be an alienating experience to feel indifference or despair at the time of such a culturally significant festival.
There are lots of reasons why this can be a difficult time. Being away from family, or experiencing it shrink through members dying, can transform the day from childhood fun to adult misery. For people prone to depression, just the commercial bonhomie of the season can be overwhelming and have a paradoxical effect.
Others may on the surface like Christmas but feel overcome by the trappings or feel they have too many social events to juggle. The commercialisation of the season can be irritating, so too the pressure to spend more money than is comfortable on presents and create a feast for others to enjoy while you slave in a sweltering kitchen.
Lifeline has an article online Staying Balanced over the Festive Season:
First and foremost, it is important to be aware of your own limits and to recognize the signs of stress, anxiety or depression - these can include symptoms such as irritability, tiredness, loss of appetite etc. About 1 in 5 people will experience a mental health problem that requires professional treatment at some time in their life. Many more will experience times of crisis, stress, depression or anxiety.
Lifeline’s tips to deal with the season include:
Take time out for yourself; do something that makes you feel good
Look after yourself physically, make sure you get a good night’s sleep, eat well and get some exercise. If you look after your body you will feel better too
Limit alcohol and other drugs. There can be a temptation to drink too much at Christmas, but alcohol can fuel arguments and cause unwanted behaviours.
If you are feeling down or stressed, tell someone how you are feeling, e.g friends, family or colleagues.
Understand that it is common for people to feel stressed at this time of year. This could include your family and friends too.
Know your limits and have a plan for dealing with stressful situations. If you need to calm down, perhaps a walk, some time out on your own will help.
Try not to expect too much – aiming for the “perfect” Christmas or assuming that everyone one will be on their best behaviour may not be realistic.
Finding meaning/strategies to cope with Christmas.
All of the above – be kind to yourself, get help, talk about it, have realistic expectations.
I’d add the following thoughts:
Learn the power of “no” – trying to think things through before automatically agreeing to other peoples wishes can be challenging. If saying “no” outright is too difficult start with “I’II get back to you on that”, or “I’ll give it some thought” or even, “I always over commit myself at this time of the year and want to try to do it differently this time”.
Accept what you can’t change. News alert, most families aren’t entirely “functional”! You are not alone if you find their quirks or habits irritating. Unfortunately the holiday season tends to bring out the worst in people; those with addictions or mood problems may start with good intentions but deteriorate on the day. By understanding you are not responsible for this and you cannot change their behaviour means that you do not have to react automatically to their dysfunctions. If someone is looking for an argument, try agreeing with them rather than pointing out the flaws in their views – this is can be quite disarming and even amusing.
Get off the couch. Move your body, not just on the day but also in the weeks leading up to Christmas. A half hour walk can lift the spirits and change your mood.
Keep your blood sugar stable – whether its binging on chocolate or having a drink or two too many, whatever your poison these behaviours tend to make our blood sugar levels roller coaster with a rebound drop in our moods and energy. Try to have three square meals a day – with some fruit or vegetables plus a serve of protein (eggs, meat, fish) or slow release carbs (beans, seeds, nuts, wholegrains). Back off from the sugar and alcohol a notch and drink an extra couple of glasses of water a day to stay hydrated.
Start some new traditions: I adored Christmas as a child but also learned to love my alternative festivities when I moved to another part of the world. I have to admit, spending the 25th with other people’s families makes me more homesick for my own than having an “orphans Christmas”, a special day of fun with a partner or even a non-Christmas on my own eating what I like and sitting in the sun reading with no need to go anywhere or do anything (the last option might sound odd but if you ever crave a day of total freedom its worth embracing at least once in your life).
If someone in your family dies, it might help to change the ritual in some way – change the menu, time of day you eat the big feast, try a different location such as a picnic in the park, make a small shrine for them in the house with their photo, candle and a token gift.
Some years after my brother died I realised I missed the ritual of buying a present for him. What worked for me was finding a charity to donate the amount I’d spend on him for Christmas.
If all else fails, it is only one day of the year. Make a soft landing for yourself on the 26th or the next day you have control over to plan. Whether it is a trip to the beach or art gallery, a day in bed with a stack of good books, a catch up with a friend or connecting yourself to your stereo or MP3 player to listen to the music you love to flush out the saccharine diet of carols….
Naturopathic help
St John’s Wort: if you are not on prescribed medications such as the hormones, antidepressants, anti (organ) rejection drugs, this is a clinically proven and easy to obtain remedy to ease the blues.
If you can’t take St John’s wort – add chamomile tea to your daily fluid intake, or burn essential oils of chamomile, lavender or rose,
Take a good multivitamin with at least 50 mg of B6, every day. If caffeine is part of your diet, wait two hours after drinking to take your vitamins.
Add fish oil as a supplement. There is strong evidence that a lack of omega 3 fatty acids (abundant and easily absorbed from fish oil) contributes to depression.
Understanding depression at Christmastime
I came across this good insider’s view of the season. If you know someone prone to depression this may help you understand how this time of year is potentially worse for them. If this is how you feel, then you know you are not alone.
Decorate the house? You don't even know if you'll get laundry done so you'll have clean underwear tomorrow. Send out Christmas cards to 50 of your closest relatives and friends? What would you say in them - "Doing awful. My new pastime is staring at the ceiling. I hate myself. My clothes are falling off me because I don't eat anymore. I can't wait till the holidays are over. Don't bother to call. By the way, Happy Holidays!".
It's miserable to be depressed during the holidays. One reason is that you know that you really should be enjoying all the wonderful things that come along with them. As down as I sound on the season, I really do enjoy a lot of Christmas-sy things - decorating the tree and the house, giving and receiving presents, watching Rudolph and the Grinch and even sending out Christmas cards. But when I'm depressed, the fact that I can't enjoy these things makes me twice as miserable, and I berate myself for not partaking fully in the joys of the season.
From the ”Wings of Madness – Depression and the Holidays Survival Guide” (click the link to read the whole article).
Further links, thoughts and resources
Give a little: while some choose to volunteer to help serve Christmas lunch to the homeless or needy, most of the charities involved comment that they have too many volunteers for that one day and not enough help throughout the year.
My charity of choice is the Smith Family. It is one of the few non-religious charities (for that one third of the population who want to encourage change without dogma) in Australia and does effective, evidenced based, grass roots work at breaking the poverty cycle. One of its simplest programs, Learning For Life involve supporting children and young adults through their school years through hands on support, to money for school uniforms, shoes and books.
Support for charities such as this can be practical rather than financial through volunteering time for one off projects like the Christmas Appeal, to supervising learning clubs to help kids with their homework.
Lifeline – 24 hours, free telephone counselling service phone 13 11 44 (Australia wide).
Spend ten minutes listening to British author and journalist Sally Brampton talk about her depression, in this insightful BBC “Women’s Hour” interview.
The Australian Psychological Society can help you find a psychologist.
From past Health Trip shows
Healthy eating at Christmas
Healthy tips for surviving the Party Season
Need inexpensive present ideas at Christmas, check out Health Trip Stress Less Present Guide
Some ways to lift our spirits.
Further tips on coping with anxiety
Don't beat yourself up over feeling empty instead of full of the joy of the season. You're feeling empty because that's a part of the illness. It's not your fault, and you're not a bad person or a loser because of it. Even people who are not depressed are often having trouble getting in touch with the real meaning of the season.”Wings of Madness – Depression and the Holidays Survival Guide”
Monday, September 01, 2008
Healthy gums
Want to know the health secret that can save you thousands of dollars? It’s so simple you will kick yourself in years to come if you don’t do it. Ok here it is – the health tip of a life time…
FLOSS.
Yes. Invest in some dental floss and use it. Every day. In and out between each tooth. Brush too. Eat good food. But remember to floss.
So what do your teeth, or more accurately your gums, have to do with good health? Naturopaths aren’t dentists. But just like pap smears, prostate checks and checking your blood pressure – visiting your dentist for an annual check up can keep you in good health and nip annoying tooth and gum problems in the bud before they escalate. And gum problems, left untreated, always will.
Why all the fuss about bleeding gums?
If your gums bleed when you brush your teeth or floss it can be the tip of the health disaster iceberg. When food and other debris is caught around the teeth and not cleared away by regular brushing and flossing bacterial plaque builds up. This leads to calculus (tartar) that encourages more bacteria and irritates the gums. This irritation leads to bleeding.
But this is just the beginning. This begins a cascade of gum infections that goes on to cause chronic inflammation of the gingival (gums). This can be also caused, or worsened, by incorrect brushing technique that injures the gums, diabetes, puberty and pregnancy. Having a mouthful of crooked teeth, dentures, bridges and crowns can also encourage gingivitis.
Can anything else cause gum disease?
Pharmaceutical drugs phenytoin and birth control pills, as well as exposure to heavy metals such as lead and bismuth may also cause gingivitis
Chronic periodontitis (more than just bleeding – ongoing inflammation leading to gum and bone loss) is sometimes associated with the herpes virus, cytomegalovirus and even Epstein Barr (glandular fever).
Smoking increases your chance of gum disease but so does smoking marijuana. Studies have found that after excluding the effects of tobacco cannabis doubles your chance of developing chronic gum problems. (See this study and another one on adolescents).
Will gingivitis make women go into labour prematurely?
There is hot debate on this one. Earlier in the decade research convincingly indicated that there was a strong connection between the two, recent research is less conclusive. Though it concluded that there seems to be a casual relationship in some pregnant women with gum disease and giving birth prematurely. However, a study published the year before with greater statistical significance in subject size and using different parameters for prematurity shows a convincing correlation between the two.
Conclusion: Why risk it? If you are planning to get pregnant schedule a dental visit for a good clean up of your teeth and to check that there are no serious periodontal or dental problems.
If your gums bleed are you more likely to have a heart attack?
Maybe. There is a strong connection between various inflammatory markers and atherosclerosis (and lots of other studies) that is connected to cardio-vascular diseases.
Apart from not flossing and brushing after eating, can diet help or hinder gingivitis?
If you go back to basics and understand the role of bacteria and viruses in chronic gum disease it would suggest foods and drinks containing any kind of sugar can worsen the condition, as sugar decreases our white blood cells ability to fight infections.
Low Vitamin C is associated with scurvy, of which bleeding gums are a key symptom. Vitamin C is important in the integrity of fine capillaries, fighting infections and many other things in our body. With the changes to the way we grow, store and sell fresh food – the time between picking a fruit and a vegetable and eating it is lengthened. The longer this time is the less Vitamin C will be in the food.
And just how old are our fruit and vegetables? An article in the Sydney Morning Herald published earlier this year found that the apple bought from Woolworths/Safeway (you know “the fresh food people”) was 10 months old and the apples bought from Coles and a local fruit shop were 9 months old.
A general diet for health including the wellbeing of your gums and teeth should include lots of fresh vegetables (including some eaten raw), grains, legumes and other whole foods. Avoid processed foods as much as possible, especially those with added sugar (which can turn up in seemingly innocuous savory foods like some types of rice crackers).
I found an interesting study looking at young, Japanese women and soy intake in relation to gum disease. In this group of women it was found that the more soy based foods that were regularly consumed, the lower the incidence of gum disease was. The researchers couldn’t adequately explain why this was so. Though I’d note for Western soy consumers that soy milks in Japan is unlikely to contain added sugars. I’d stick to tofu, whole beans, miso and tempeh but be wary of the milks available in countries like Australia.
Aside from Vitamin C can any other supplements help?
Coenzyme Q10 (CoQ10) is a powerful anti-inflammatory. It’s also used to help prevent heart disease. CoQ10 levels have been shown to be low in gum tissue when gingivitis is present. There is anecdotal evidence that CoQ10 can play a role in reducing gum disease.
A mouthwash containing myrrh, goldenseal, calendula and echinacea may be useful. Between them these herbs have strong anti-bacterial, anti-viral and other healing qualities. Due to lack of funding for herbal research there is no evidence based medicine to support this hypothesis as yet.
There is some preliminary research between cranberries and prevention of gum disease. It may stop the bacteria from sticking to the gums. However, this relates to a daily serve of unsweetened cranberry juice. In Australia almost all cranberry products have been sweetened, even those natural looking dried cranberries. Due to the high acid levels in fruit, unsweetened cranberry juice (which is not very pleasant to drink) may help your gums but mightn’t be so good for your teeth!
Can stress affect your gums?
Other than the obvious connection between tooth grinding and general dental wellbeing and stress, there is a strong link between all kinds of stress and how it affects our immune system. Basically, with ongoing tension and stress we are less able to fight infection, which is part of the gum disease picture.
So chill out, eat some raw, fresh foods and don’t forget to floss. Save yourself money in the long run by having a regular dental check up.
FLOSS.
Yes. Invest in some dental floss and use it. Every day. In and out between each tooth. Brush too. Eat good food. But remember to floss.
So what do your teeth, or more accurately your gums, have to do with good health? Naturopaths aren’t dentists. But just like pap smears, prostate checks and checking your blood pressure – visiting your dentist for an annual check up can keep you in good health and nip annoying tooth and gum problems in the bud before they escalate. And gum problems, left untreated, always will.
It begins with a bit of blood when you brush your teeth, it blooms into some embarrassing bad breath and then before you know it there is talk of bone loss, loosing teeth and periodontist bills that will make your wallet shudder.
Why all the fuss about bleeding gums?
If your gums bleed when you brush your teeth or floss it can be the tip of the health disaster iceberg. When food and other debris is caught around the teeth and not cleared away by regular brushing and flossing bacterial plaque builds up. This leads to calculus (tartar) that encourages more bacteria and irritates the gums. This irritation leads to bleeding.
But this is just the beginning. This begins a cascade of gum infections that goes on to cause chronic inflammation of the gingival (gums). This can be also caused, or worsened, by incorrect brushing technique that injures the gums, diabetes, puberty and pregnancy. Having a mouthful of crooked teeth, dentures, bridges and crowns can also encourage gingivitis.
Can anything else cause gum disease?
Pharmaceutical drugs phenytoin and birth control pills, as well as exposure to heavy metals such as lead and bismuth may also cause gingivitis
Chronic periodontitis (more than just bleeding – ongoing inflammation leading to gum and bone loss) is sometimes associated with the herpes virus, cytomegalovirus and even Epstein Barr (glandular fever).
Smoking increases your chance of gum disease but so does smoking marijuana. Studies have found that after excluding the effects of tobacco cannabis doubles your chance of developing chronic gum problems. (See this study and another one on adolescents).
Will gingivitis make women go into labour prematurely?
There is hot debate on this one. Earlier in the decade research convincingly indicated that there was a strong connection between the two, recent research is less conclusive. Though it concluded that there seems to be a casual relationship in some pregnant women with gum disease and giving birth prematurely. However, a study published the year before with greater statistical significance in subject size and using different parameters for prematurity shows a convincing correlation between the two.
Conclusion: Why risk it? If you are planning to get pregnant schedule a dental visit for a good clean up of your teeth and to check that there are no serious periodontal or dental problems.
If your gums bleed are you more likely to have a heart attack?
Maybe. There is a strong connection between various inflammatory markers and atherosclerosis (and lots of other studies) that is connected to cardio-vascular diseases.
Apart from not flossing and brushing after eating, can diet help or hinder gingivitis?
If you go back to basics and understand the role of bacteria and viruses in chronic gum disease it would suggest foods and drinks containing any kind of sugar can worsen the condition, as sugar decreases our white blood cells ability to fight infections.
Low Vitamin C is associated with scurvy, of which bleeding gums are a key symptom. Vitamin C is important in the integrity of fine capillaries, fighting infections and many other things in our body. With the changes to the way we grow, store and sell fresh food – the time between picking a fruit and a vegetable and eating it is lengthened. The longer this time is the less Vitamin C will be in the food.
And just how old are our fruit and vegetables? An article in the Sydney Morning Herald published earlier this year found that the apple bought from Woolworths/Safeway (you know “the fresh food people”) was 10 months old and the apples bought from Coles and a local fruit shop were 9 months old.
A general diet for health including the wellbeing of your gums and teeth should include lots of fresh vegetables (including some eaten raw), grains, legumes and other whole foods. Avoid processed foods as much as possible, especially those with added sugar (which can turn up in seemingly innocuous savory foods like some types of rice crackers).
I found an interesting study looking at young, Japanese women and soy intake in relation to gum disease. In this group of women it was found that the more soy based foods that were regularly consumed, the lower the incidence of gum disease was. The researchers couldn’t adequately explain why this was so. Though I’d note for Western soy consumers that soy milks in Japan is unlikely to contain added sugars. I’d stick to tofu, whole beans, miso and tempeh but be wary of the milks available in countries like Australia.
Aside from Vitamin C can any other supplements help?
Coenzyme Q10 (CoQ10) is a powerful anti-inflammatory. It’s also used to help prevent heart disease. CoQ10 levels have been shown to be low in gum tissue when gingivitis is present. There is anecdotal evidence that CoQ10 can play a role in reducing gum disease.
A mouthwash containing myrrh, goldenseal, calendula and echinacea may be useful. Between them these herbs have strong anti-bacterial, anti-viral and other healing qualities. Due to lack of funding for herbal research there is no evidence based medicine to support this hypothesis as yet.
There is some preliminary research between cranberries and prevention of gum disease. It may stop the bacteria from sticking to the gums. However, this relates to a daily serve of unsweetened cranberry juice. In Australia almost all cranberry products have been sweetened, even those natural looking dried cranberries. Due to the high acid levels in fruit, unsweetened cranberry juice (which is not very pleasant to drink) may help your gums but mightn’t be so good for your teeth!
Can stress affect your gums?
Other than the obvious connection between tooth grinding and general dental wellbeing and stress, there is a strong link between all kinds of stress and how it affects our immune system. Basically, with ongoing tension and stress we are less able to fight infection, which is part of the gum disease picture.
So chill out, eat some raw, fresh foods and don’t forget to floss. Save yourself money in the long run by having a regular dental check up.
Monday, June 30, 2008
acne rosacea
Bill Clinton’s ruddy face may not be due to illicit meetings involving cigars and interns alone, he is one of the many men and women to live with a skin condition once known as the “curse of the Celts” aka acne rosacea (AR).
While the papular form of AR is often misdiagnosed as true acne (acne vulgaris) and in fact is sometimes referred to as “adult acne” the presentation is not always as straight forward as that. AR predominantly appears around the cheeks and nose, not always with the classic acne-like pimples but as a generalised redness, exposed capillaries or an inflamed, bulbous nose. Some forms of chronic blepharitis (inflammation and crusting around the margin of the eyelids) are caused by AR.
As AR is a chronic condition, with an unclear cause, people understandably can feel a little disheartened with the diagnosis. They may find the appearance of their skin can fluctuate quite widely from a mild blush to a bright redness. Orthodox medicine tends to consider AR as a triviality, offering treatment for mainly cosmetic reasons. The most popular prescriptions are for broad-spectrum antibiotics (as in true acne) which need to be taken for many months, sometimes years, and do not always “cure”. Evidence based medicine (EBM) for AR thus far has found topical treatments – antibiotic and azelaic creams to be the most effective of the pharmaceutical options. However the later sometimes causes hair growth on the face and neck of women
Naturopathic alternatives
Diet:
Even conventional medicine acknowledges that that certain foods and beverages inflame AR and worsen the appearance. From years of clinical practice I can attest when someone follows the guidelines faithfully, it really does improve the condition.
Dietary change focuses on removing triggers that cause dilatation and inflammation of the blood vessels. The number one cause is alcohol. It appears all alcoholic beverages aggravate the vessels in this way and a single drink can provoke a flair for a number of days.
Also on the hit list are – chilli, coffee and caffeine generally.
Conversely an anti-inflammatory diet, though unproven, is a logical plan to follow. Choose foods that are unprocessed and avoid fried foods and saturated fats (animal products) as much as possible. Fish and raw vegetable oils (eg flaxseed or pumpkins seed oil in salad dressings), along with lots of fresh fruit, vegetables and raw nuts form the basis of the eating plan. Anecdotally, some people with AR have found great relief when following a vegan diet.
Like with all skin problems, drink at least 2 litres of water a day.
Herbs:
Echinacea can provide a viable anti-infective alternative to antibiotics in AR, however it is important you find a good quality product that includes the root of the plant. Echinacea is generally well tolerated and side effects or drug interactions are relatively rare.
There are many “skin teas” on the market following the age-old herbalist tradition of using ‘alterative’ herbs (ones that aid the organs of elimination). Common ingredients include: calendula, red clover, nettles, dandelion root and/or leaf. A good organic source of these herbs, drinking 3 cups a day, is often one of the most effective herbal treatments for this and other skin conditions.
When stress is an obvious trigger consider including chamomile to your blend. When chamomile flowers are steeped (eg in an enclosed teapot covered in boiling water) the anti-inflammatory properties of chamomile are activated, making it even more appropriate for AR.
Topical herbal creams, washes and lotions may help. Calendula is the number one ingredient to look for. The essential oil of chamomile, though pricey, is well indicated in a topical wash.
Nutrients:
Zinc: is a long time favourite nutrient to help skin, hair and nails. Currently no EBM exists for the treatment, due to lack of research in the area. A standard adult dose is 20 mg (elemental zinc) per day.
B Vitamins: can both help and aggravate AR. Stress, a known trigger for the condition, depletes the body of a wide range of B’s, however B3 (nicotinamide) in high doses can cause vasodilation ie: flushing. At times of stress, I’d still advise a moderate B-complex, using 50 mg of B6 as a guide in a balanced B.
Lifestyle:
Stress is a recognised factor in many skin conditions including AR. Physiologically, any situation (emotional or physical) when we feel unsafe will activate the autonomic nervous system’s flight or fight response, which interferes with blood flow to the skin. It may also cause increased inflammatory factors in the circulation. If you feel chronically stressed, unhappy or tense stress management must become a major part of your treatment for AR. Consider – learning relaxation and breathing techniques, cognitive behavioural therapy with a registered psychologist, a daily walk and regular exercise such as tai chi or yoga, meditation, herbs such as chamomile, skullcap or passionflower and taking steps towards a simpler life.
The environment is also a known trigger for AR. Direct sunlight is best avoided; wear a large brimmed hat or cap that adequately deflects sun from the affected part of the face. Changes in heat can also be also aggravate the condition. In winter be aware that moving between over heated buildings to the chilly outdoors and vice versa may make your skin react. Where you have control over your internal environment, turn the heating down or even better get used to wearing more layers before thinking of putting the heater on.
While the papular form of AR is often misdiagnosed as true acne (acne vulgaris) and in fact is sometimes referred to as “adult acne” the presentation is not always as straight forward as that. AR predominantly appears around the cheeks and nose, not always with the classic acne-like pimples but as a generalised redness, exposed capillaries or an inflamed, bulbous nose. Some forms of chronic blepharitis (inflammation and crusting around the margin of the eyelids) are caused by AR.
As AR is a chronic condition, with an unclear cause, people understandably can feel a little disheartened with the diagnosis. They may find the appearance of their skin can fluctuate quite widely from a mild blush to a bright redness. Orthodox medicine tends to consider AR as a triviality, offering treatment for mainly cosmetic reasons. The most popular prescriptions are for broad-spectrum antibiotics (as in true acne) which need to be taken for many months, sometimes years, and do not always “cure”. Evidence based medicine (EBM) for AR thus far has found topical treatments – antibiotic and azelaic creams to be the most effective of the pharmaceutical options. However the later sometimes causes hair growth on the face and neck of women
Naturopathic alternatives
Diet:
Even conventional medicine acknowledges that that certain foods and beverages inflame AR and worsen the appearance. From years of clinical practice I can attest when someone follows the guidelines faithfully, it really does improve the condition.
Dietary change focuses on removing triggers that cause dilatation and inflammation of the blood vessels. The number one cause is alcohol. It appears all alcoholic beverages aggravate the vessels in this way and a single drink can provoke a flair for a number of days.
Also on the hit list are – chilli, coffee and caffeine generally.
Conversely an anti-inflammatory diet, though unproven, is a logical plan to follow. Choose foods that are unprocessed and avoid fried foods and saturated fats (animal products) as much as possible. Fish and raw vegetable oils (eg flaxseed or pumpkins seed oil in salad dressings), along with lots of fresh fruit, vegetables and raw nuts form the basis of the eating plan. Anecdotally, some people with AR have found great relief when following a vegan diet.
Like with all skin problems, drink at least 2 litres of water a day.
Herbs:
Echinacea can provide a viable anti-infective alternative to antibiotics in AR, however it is important you find a good quality product that includes the root of the plant. Echinacea is generally well tolerated and side effects or drug interactions are relatively rare.
There are many “skin teas” on the market following the age-old herbalist tradition of using ‘alterative’ herbs (ones that aid the organs of elimination). Common ingredients include: calendula, red clover, nettles, dandelion root and/or leaf. A good organic source of these herbs, drinking 3 cups a day, is often one of the most effective herbal treatments for this and other skin conditions.
When stress is an obvious trigger consider including chamomile to your blend. When chamomile flowers are steeped (eg in an enclosed teapot covered in boiling water) the anti-inflammatory properties of chamomile are activated, making it even more appropriate for AR.
Topical herbal creams, washes and lotions may help. Calendula is the number one ingredient to look for. The essential oil of chamomile, though pricey, is well indicated in a topical wash.
Nutrients:
Zinc: is a long time favourite nutrient to help skin, hair and nails. Currently no EBM exists for the treatment, due to lack of research in the area. A standard adult dose is 20 mg (elemental zinc) per day.
B Vitamins: can both help and aggravate AR. Stress, a known trigger for the condition, depletes the body of a wide range of B’s, however B3 (nicotinamide) in high doses can cause vasodilation ie: flushing. At times of stress, I’d still advise a moderate B-complex, using 50 mg of B6 as a guide in a balanced B.
Lifestyle:
Stress is a recognised factor in many skin conditions including AR. Physiologically, any situation (emotional or physical) when we feel unsafe will activate the autonomic nervous system’s flight or fight response, which interferes with blood flow to the skin. It may also cause increased inflammatory factors in the circulation. If you feel chronically stressed, unhappy or tense stress management must become a major part of your treatment for AR. Consider – learning relaxation and breathing techniques, cognitive behavioural therapy with a registered psychologist, a daily walk and regular exercise such as tai chi or yoga, meditation, herbs such as chamomile, skullcap or passionflower and taking steps towards a simpler life.
The environment is also a known trigger for AR. Direct sunlight is best avoided; wear a large brimmed hat or cap that adequately deflects sun from the affected part of the face. Changes in heat can also be also aggravate the condition. In winter be aware that moving between over heated buildings to the chilly outdoors and vice versa may make your skin react. Where you have control over your internal environment, turn the heating down or even better get used to wearing more layers before thinking of putting the heater on.
Monday, June 16, 2008
migraine headaches
Just as a heavy cold is not the flu, a bad headache is not necessarily a migraine.
More women (18%) than men (6%) are likely to have this type of chronic, episodic headache. The pain may be pulsating and one sided, with other symptoms such as vomiting, sensitivity to light and noise or visual disturbance (“aura”). In some cases it may mimic a transient ischaemic attack (TIA) with numbness on one side of the body, trouble speaking or reverting to a first language. In some cases a migraine may last up to 3 days (4-72 hours). Migraines often run in families.
Prodrome – some migraine sufferers notice certain symptoms occurring hours or days before an attack. These may include fatigue, mood swings, food cravings (often sugar or chocolate) or changes to bowel motions.
The aura – refers to some of the warning symptoms that a migraine is developing before the headache occurs. These symptoms include visual disturbance (often zig-zag shimmering lines), numbness or tingling in the body, difficulty speaking etc. Some people experience aura without a headache.
After the cessation of symptoms – most people feel wiped out for a day.
Causes: in the last few years more research into migraines is uncovering other possible physiological causes of these types of headaches. Previously, vascular (blood vessels) narrowing or dilation was thought to be the major problem but focus has widened to a variety of other neurological (nervous system) and even hormonal factors. Under current consideration are issues involving the trigeminal nerves and also serotonin levels. One theory is that serotonin levels drop, causing the trigeminal nerves to release a neuropeptide that causes dilatation and inflammation to the meninges that causes pain and a change of function.
Common Triggers
Musculo-skeletal problems especially affecting the neck, shoulders or temporomandibular joint (TMJ). Jaw clenching and teeth grinding are another symptom of imbalance in this part of your body.
Dehydration – yes 8 glasses of water a day seems like a lot but is what the average migraine sufferer need.
Caffeine – can affect hydration levels but also cause changes in the blood vessels. However a cup of coffee at the onset of an attack may be useful, don’t drink it at any other time.
Alcohol - especially red wine. However when this is due to a reaction to histamines, white wines matured in wooden barrels (eg an oaked chardonnay) may also trigger a reaction.
Sinus problems
Hormonal – puberty, peri-menstrual, OCP (pill) related, menopause and pregnancy are common migraine triggers. Note, oestrogen containing medication (HRT, the pill and other hormonal contraceptives) have not only been shown to cause migraines in some women but new research has suggested a link between women with migraines who use the pill and having an increased risk of having a stroke.
Withdrawal from pain or migraine specific medication (“rebound headache”).
Changes in weather, specifically barometric pressure swings can trigger some migraines.
Foods – being a co-factor are often an intolerance meaning you can sometimes get away with eating food and other times you can’t, which can make it difficult to track down initially. Topping the list of suspect foods are: chocolate, dairy (especially strong cheeses), oranges, tomatoes, food additives (especially tartrazine a yellow colouring). The only evidence based medicine proving a food trigger for migraine is monosodium glutamate (MSG) common to flavour boosters, as well as Chinese, Thai, Vietnamese and Japanese restaurant meals.
Stress – can be a player in its own right but also may increase muscular tension worsening neck and shoulder problems, cause you to change your eating and drinking patterns, or rob you of sleep.
Complementary medicine for migraines
Feverfew (Tanacetum) – is a commonly used herb for the prevention and treatment of migraine. Traditionally a leaf each day was eaten as a preventative (only consider this if your feverfew plant has been conclusively identified and not sprayed with any pesticides). Evidence based medicine (EBB) supporting its use is mixed. Meta-analysis shows “The majority (of trials) favor feverfew over placebo… Yet the clinical effectiveness of feverfew in the prevention of migraine has not been established beyond reasonable doubt.” (Interestingly, when EBB medicine is applied to most conventional treatments for a variety of conditions a similar caveat exists).
Chaste tree berry (Vitex agnus castus) is invaluable for hormonal triggers of migraines when a woman is not concurrently taking pharmaceutical oestrogens etc. Taken over 3-6 cycles chaste tree berry is very effective in treating all peri-menstrual related chronic conditions through its action as a ‘hormonal normaliser’.
St John's Wort (Hypericum) migraines have low serotonin levels in common with insomnia and depression. Theoretically, St John's Wort would be well indicated as long as you are not taking any of these drugs.
Other herbs used in migraine treatment would depend on the individual. Usually herbs for the nervous system (such as skullcap, passionflower or chamomile) are used in conjunction with liver or other digestive herbs depending on the person’s general heath.
NB: You might read about Butterbur (Petasites) as a herbal treatment for the migraines, however this herb is scheduled as a poison in Australia and is not recommended.
Aromatherapy: Cooling oils such as peppermint and lavender, applied to the back of the neck on a cold face washer can stop some migraines developing. Once company make a handy little roll on aromatherapy ‘stick’ suitable for migraines. (More on aromatherapy.)
Vitamin B2: very high doses, around 400 mg, of B2 have been investigated as a treatment for migraines. This is around 8-10 the amount found in some of the stronger OTC B-multivitamins on the market. As use of one B vitamin in high doses unbalanced by all the other B’s can cause deficiencies I would be hesitant to endorse this treatment at the current time. A daily multivitamin with at least 50 mg of B2 may be worth trying as part of a preventative program.
Magnesium: is a key nutrient for muscular tension. New research indicates a daily dose of up to 600mg of magnesium can reduce frequency and severity of attacks. NB: this is a very high dose and long term could disturb your calcium levels if calcium supplementation is not also used.
Coenzyme Q10 (CoQ10) a nutrient that has a strong affinity with the muscles and is often used for heart health is looking promising for a new role in migraine prevention. While sample sizes in the studies I have cited are very small, a daily dose of 150 mg of CoQ10 could reduce attacks by around 25%. Interestingly, cholesterol lowering drugs are known to reduce CoQ10 levels in the body, I’d strongly suggest any one with migraines who takes statin drugs to consider this as a supplement.
Acupuncture is endorsed by groups such as the British Medical Association as an effective treatment for migraines. In Victoria the practice of Traditional Chinese Medicine is regulated, so see a registered practitioner.
Remedial therapies: In my experience every migraine sufferer should look into assessment and treatment for back, neck or jaw problems. My preference is to see an osteopath but many other kinds of remedial therapists can be useful. See the recent show on muscles to learn more.
Lifestyle: There is a strong relationship between inadequate sleep and migraine attacks. Make 8 hours in bed a priority in how you organise your timetable. If you have trouble sleeping, read the notes from this show on insomnia. Sleep disturbance is often connected with stress. For stress management check out these links.
Regular, appropriate exercise which can be as simple as a daily walk for half an hour can relieve the build up of pressure in the muscles, help you sleep better and relieve tension. If you are “too busy” to find 30 minutes out of your day, that alone could be a key indication as to why you are prone to experience migraines.
Many of the women I see with migraines are busy at work and home, always putting other people first. Despite other symptoms suggesting they are tired or stressed they tend to ‘soldier on’ til a migraine hits, becoming so debilitated that they finally have to stop. Like many health issues, the first step to improving your health is to listen to your body.
Edvard Munch "The scream" - looks like a migraine to me
More women (18%) than men (6%) are likely to have this type of chronic, episodic headache. The pain may be pulsating and one sided, with other symptoms such as vomiting, sensitivity to light and noise or visual disturbance (“aura”). In some cases it may mimic a transient ischaemic attack (TIA) with numbness on one side of the body, trouble speaking or reverting to a first language. In some cases a migraine may last up to 3 days (4-72 hours). Migraines often run in families.
Prodrome – some migraine sufferers notice certain symptoms occurring hours or days before an attack. These may include fatigue, mood swings, food cravings (often sugar or chocolate) or changes to bowel motions.
The aura – refers to some of the warning symptoms that a migraine is developing before the headache occurs. These symptoms include visual disturbance (often zig-zag shimmering lines), numbness or tingling in the body, difficulty speaking etc. Some people experience aura without a headache.
After the cessation of symptoms – most people feel wiped out for a day.
Causes: in the last few years more research into migraines is uncovering other possible physiological causes of these types of headaches. Previously, vascular (blood vessels) narrowing or dilation was thought to be the major problem but focus has widened to a variety of other neurological (nervous system) and even hormonal factors. Under current consideration are issues involving the trigeminal nerves and also serotonin levels. One theory is that serotonin levels drop, causing the trigeminal nerves to release a neuropeptide that causes dilatation and inflammation to the meninges that causes pain and a change of function.
Common Triggers
Musculo-skeletal problems especially affecting the neck, shoulders or temporomandibular joint (TMJ). Jaw clenching and teeth grinding are another symptom of imbalance in this part of your body.
Dehydration – yes 8 glasses of water a day seems like a lot but is what the average migraine sufferer need.
Caffeine – can affect hydration levels but also cause changes in the blood vessels. However a cup of coffee at the onset of an attack may be useful, don’t drink it at any other time.
Alcohol - especially red wine. However when this is due to a reaction to histamines, white wines matured in wooden barrels (eg an oaked chardonnay) may also trigger a reaction.
Sinus problems
Hormonal – puberty, peri-menstrual, OCP (pill) related, menopause and pregnancy are common migraine triggers. Note, oestrogen containing medication (HRT, the pill and other hormonal contraceptives) have not only been shown to cause migraines in some women but new research has suggested a link between women with migraines who use the pill and having an increased risk of having a stroke.
Withdrawal from pain or migraine specific medication (“rebound headache”).
Changes in weather, specifically barometric pressure swings can trigger some migraines.
Foods – being a co-factor are often an intolerance meaning you can sometimes get away with eating food and other times you can’t, which can make it difficult to track down initially. Topping the list of suspect foods are: chocolate, dairy (especially strong cheeses), oranges, tomatoes, food additives (especially tartrazine a yellow colouring). The only evidence based medicine proving a food trigger for migraine is monosodium glutamate (MSG) common to flavour boosters, as well as Chinese, Thai, Vietnamese and Japanese restaurant meals.
Stress – can be a player in its own right but also may increase muscular tension worsening neck and shoulder problems, cause you to change your eating and drinking patterns, or rob you of sleep.
Complementary medicine for migraines
Feverfew (Tanacetum) – is a commonly used herb for the prevention and treatment of migraine. Traditionally a leaf each day was eaten as a preventative (only consider this if your feverfew plant has been conclusively identified and not sprayed with any pesticides). Evidence based medicine (EBB) supporting its use is mixed. Meta-analysis shows “The majority (of trials) favor feverfew over placebo… Yet the clinical effectiveness of feverfew in the prevention of migraine has not been established beyond reasonable doubt.” (Interestingly, when EBB medicine is applied to most conventional treatments for a variety of conditions a similar caveat exists).
Chaste tree berry (Vitex agnus castus) is invaluable for hormonal triggers of migraines when a woman is not concurrently taking pharmaceutical oestrogens etc. Taken over 3-6 cycles chaste tree berry is very effective in treating all peri-menstrual related chronic conditions through its action as a ‘hormonal normaliser’.
St John's Wort (Hypericum) migraines have low serotonin levels in common with insomnia and depression. Theoretically, St John's Wort would be well indicated as long as you are not taking any of these drugs.
Other herbs used in migraine treatment would depend on the individual. Usually herbs for the nervous system (such as skullcap, passionflower or chamomile) are used in conjunction with liver or other digestive herbs depending on the person’s general heath.
NB: You might read about Butterbur (Petasites) as a herbal treatment for the migraines, however this herb is scheduled as a poison in Australia and is not recommended.
Aromatherapy: Cooling oils such as peppermint and lavender, applied to the back of the neck on a cold face washer can stop some migraines developing. Once company make a handy little roll on aromatherapy ‘stick’ suitable for migraines. (More on aromatherapy.)
Vitamin B2: very high doses, around 400 mg, of B2 have been investigated as a treatment for migraines. This is around 8-10 the amount found in some of the stronger OTC B-multivitamins on the market. As use of one B vitamin in high doses unbalanced by all the other B’s can cause deficiencies I would be hesitant to endorse this treatment at the current time. A daily multivitamin with at least 50 mg of B2 may be worth trying as part of a preventative program.
Magnesium: is a key nutrient for muscular tension. New research indicates a daily dose of up to 600mg of magnesium can reduce frequency and severity of attacks. NB: this is a very high dose and long term could disturb your calcium levels if calcium supplementation is not also used.
Coenzyme Q10 (CoQ10) a nutrient that has a strong affinity with the muscles and is often used for heart health is looking promising for a new role in migraine prevention. While sample sizes in the studies I have cited are very small, a daily dose of 150 mg of CoQ10 could reduce attacks by around 25%. Interestingly, cholesterol lowering drugs are known to reduce CoQ10 levels in the body, I’d strongly suggest any one with migraines who takes statin drugs to consider this as a supplement.
Acupuncture is endorsed by groups such as the British Medical Association as an effective treatment for migraines. In Victoria the practice of Traditional Chinese Medicine is regulated, so see a registered practitioner.
Remedial therapies: In my experience every migraine sufferer should look into assessment and treatment for back, neck or jaw problems. My preference is to see an osteopath but many other kinds of remedial therapists can be useful. See the recent show on muscles to learn more.
Lifestyle: There is a strong relationship between inadequate sleep and migraine attacks. Make 8 hours in bed a priority in how you organise your timetable. If you have trouble sleeping, read the notes from this show on insomnia. Sleep disturbance is often connected with stress. For stress management check out these links.
Regular, appropriate exercise which can be as simple as a daily walk for half an hour can relieve the build up of pressure in the muscles, help you sleep better and relieve tension. If you are “too busy” to find 30 minutes out of your day, that alone could be a key indication as to why you are prone to experience migraines.
Many of the women I see with migraines are busy at work and home, always putting other people first. Despite other symptoms suggesting they are tired or stressed they tend to ‘soldier on’ til a migraine hits, becoming so debilitated that they finally have to stop. Like many health issues, the first step to improving your health is to listen to your body.
Edvard Munch "The scream" - looks like a migraine to me
Monday, April 28, 2008
asthma
What is asthma?
With over 2 million Australians being diagnosed with asthma, including up to 1:4 children, we are living in one of the most allergy prone countries in the world.
Asthma is an inflammatory condition of the airways in the lungs. It may feel like a persistent, irritated cough, a tightness in the chest or a distinctive wheezing sound when trying to breathe. This may be caused by a change in air temperature, exercise, dust, pollens, cigarette smoke, a respiratory infection or a wide range of allergens. When triggered, this causes swelling, constriction and the production of thick, sticky mucus that makes breathing, especially exhaling air, very difficult. Most asthma attacks are well managed with preventative (eg: steroids) or acute (eg: Ventolin) drugs but sometimes an asthma attack can be fatal. Because of this, all practitioners take a diagnosis of asthma very seriously.
Can you treat asthma without drugs?
Firstly it is important to actually make sure that someone actually has asthma. This may sound strange but asthma is misdiagnosed in both children and adults at an alarming rate. In kids there has been a tendency to classify most prolonged coughs as asthma.
In adults as well as children, common conditions such as 'silent reflux’ (gastrointestinal oesophageal reflux or GORD/GERD) which often triggers coughing after food, coffee, exercising or lying down - may be more likely to be a culprit in a person with no past history or allergies. The cough does not significantly improve on asthma medication, nor develop into serious breathing problems.
With a clear diagnosis of asthma, it would be unusual for a naturopath to tell a client to cease their pharmaceutical drugs. Treatment is generally centred around – decreasing triggers, reducing mucus, improving breathing, increasing immunity and trying to decrease the incidence of respiratory infections.
Can foods cause asthma?
Asthma is typically seen initially in children with a family history of atopic allergies eg: eczema, asthma, hayfever, hives. Often they have a history of eczema or other skin rashes before developing respiratory problems. This may go away when they use topical steroid creams but later it is not unusual for some of these children to present with asthma. Some naturopaths believe that the eczema is the body’s way of trying to get the person to avoid an allergen and when this is dampened down or ‘cured’ with drugs it can express itself in a different way such as asthma or persistent rhinitis. While there is much debate as to whether foods like dairy products or wheat “cause” asthma or produce mucus in the respiratory system, in practice an appropriate low allergy diet does tend to provide good results.
In my experience, when all dairy foods (including ‘hidden’ dairy in some processed foods) are removed from the diet long term, it can improve most allergic respiratory conditions. While other triggers still abound – such as pollens and changes in air temperature, food is the one thing we can control most of all.
Other things we can’t always control that have been linked to developing asthma and other allergies include: caesarean birth, antibiotics in the first 6 months of life, being bottle rather than breast fed, air pollution, passive smoking or being overweight.
Nutrients for asthma
A number of studies have shown a connection between low nutrition, especially antioxidants such as Vitamins E, A and C and asthma. These nutrients tend to have anti-inflammatory actions, so too does fish oil. There is some evidence that magnesium may be implicated in asthma.
Try to avoid polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils that might contain trans-fatty acids and deep-fried foods, due to their ability to provoke inflammation. Use anti-inflammatory herbs like ginger and turmeric.
Typically, a low allergy diet for asthma is a good starting place. This is one without wheat, dairy, soy, corn (including high fructose corn syrup), eggs, nuts and all additives. Include alternative sources of calcium such as seeds (eg tahini), beans, and edible fish bones (eg: in canned salmon and sardines, also high in good oils). Ideally most food is cooked from scratch, as processed food even when it doesn’t contain suspected allergens, is low in nutrition. Increase the amounts of seasonal fruits and vegetables, grains such as quinoa, brown rice, oats and barley and other wholefoods like beans and lentils.
After 3-6 weeks, introduce a new food group, one at a time, each week and see if there is any worsening in the asthma. Record symptoms on a chart, peak flow readings and how often acute medication is needed.
Alternative treatments for asthma
Both Western and Chinese herbal medicines are frequently used for asthma. I use herbs like elecampane, hyssop and sundew to strengthen the lungs, as well as immune stimulants and nervous system tonics as required depending on the individual. Unfortunately in Australia some strong but effective herbs like lobelia and ephedra are no longer available to be prescribed by herbalists.
There are potentially issues with the contamination and adulteration of some Chinese medicines bought overseas or in Australia. These have included heavy metals or the inclusion of non-disclosed pharmaceutical drugs. This is less likely to occur if you are given raw herbs to decoct rather than pre-made tablets or powders.
Manual treatments – including osteopathy, chiropractic and remedial massage can often help if the diaphragm is tight of other musculo-skeletal problems are apparent.
Buteyko technique - has some of the most promising results for asthma management. This is a breathing technique that needs to be taught by a qualified instructor. I would thoroughly recommend every asthmatic to give it a go.
Appropriate exercise: There is a good reason why so many of our gold medal winning swimmers began their life as asthmatics. While exercise can be a trigger for asthma attacks, swimming is largely beneficial, though preferably in an outdoor, non-chlorinated pool. Yoga and chi-gong can also be useful.
Other common asthma triggers
Analgesic drugs, such as aspirin and nsaids, panadol is often a safer choice.
Cleaning products especially aerosol and spray based ones. White vinegar and bicarbonate of soda are effective cleaners and much safer for asthmatics.
Cockroaches mould and dust mites. This offers some solutions.
Cats and dogs are controversial. Though an obvious trigger for some, growing up in a home with pets, such as in this study looking at cats, can also reduce your chances of becoming an asthmatic. And here's a study in support of dogs.
Not taking your asthma seriously. While complementary therapies may reduce your need for medication, doing nothing and not having an action plan is a disaster waiting to happen.
As reminded by a caller on the show - check your heating. Gas heaters, especially those with a pilot light, can provoke asthma in some. Also clean out your ducted heating every year. It costs a little money but is worth it when you see the gunk pulled out of the ducts that you were breathing in.
Update: April 2009. "A low intake of vitamins A and C could raise the risk of asthma, a team which reviewed 40 studies carried out over the past 30 years has said.
A Nottingham University-led team found people with a low intake of vitamin C had a 12% increased risk of asthma, the Thorax journal reported.
For vitamin A the raised risk was less clear cut, the team said, but there was still a significant association." Read more
With over 2 million Australians being diagnosed with asthma, including up to 1:4 children, we are living in one of the most allergy prone countries in the world.
Asthma is an inflammatory condition of the airways in the lungs. It may feel like a persistent, irritated cough, a tightness in the chest or a distinctive wheezing sound when trying to breathe. This may be caused by a change in air temperature, exercise, dust, pollens, cigarette smoke, a respiratory infection or a wide range of allergens. When triggered, this causes swelling, constriction and the production of thick, sticky mucus that makes breathing, especially exhaling air, very difficult. Most asthma attacks are well managed with preventative (eg: steroids) or acute (eg: Ventolin) drugs but sometimes an asthma attack can be fatal. Because of this, all practitioners take a diagnosis of asthma very seriously.
Can you treat asthma without drugs?
Firstly it is important to actually make sure that someone actually has asthma. This may sound strange but asthma is misdiagnosed in both children and adults at an alarming rate. In kids there has been a tendency to classify most prolonged coughs as asthma.
Associate Professor Colin Robertson from the Royal Children's Hospital Melbourne is also a spokesman for the National Asthma Council of Australia. He says he's spent more time undiagnosing asthma than diagnosing it over the past decade. “Throughout the quarter of last century, there was an amazing awareness campaign for improving the diagnosis of asthma, which has been incredibly effective, and perhaps a bit too effective, so that children with a wide range of respiratory symptoms are having the diagnosis of asthma and not all of them have it.” ABC ’7.30 Report’, 8.4.03
In adults as well as children, common conditions such as 'silent reflux’ (gastrointestinal oesophageal reflux or GORD/GERD) which often triggers coughing after food, coffee, exercising or lying down - may be more likely to be a culprit in a person with no past history or allergies. The cough does not significantly improve on asthma medication, nor develop into serious breathing problems.
With a clear diagnosis of asthma, it would be unusual for a naturopath to tell a client to cease their pharmaceutical drugs. Treatment is generally centred around – decreasing triggers, reducing mucus, improving breathing, increasing immunity and trying to decrease the incidence of respiratory infections.
Can foods cause asthma?
Asthma is typically seen initially in children with a family history of atopic allergies eg: eczema, asthma, hayfever, hives. Often they have a history of eczema or other skin rashes before developing respiratory problems. This may go away when they use topical steroid creams but later it is not unusual for some of these children to present with asthma. Some naturopaths believe that the eczema is the body’s way of trying to get the person to avoid an allergen and when this is dampened down or ‘cured’ with drugs it can express itself in a different way such as asthma or persistent rhinitis. While there is much debate as to whether foods like dairy products or wheat “cause” asthma or produce mucus in the respiratory system, in practice an appropriate low allergy diet does tend to provide good results.
In my experience, when all dairy foods (including ‘hidden’ dairy in some processed foods) are removed from the diet long term, it can improve most allergic respiratory conditions. While other triggers still abound – such as pollens and changes in air temperature, food is the one thing we can control most of all.
Other things we can’t always control that have been linked to developing asthma and other allergies include: caesarean birth, antibiotics in the first 6 months of life, being bottle rather than breast fed, air pollution, passive smoking or being overweight.
Nutrients for asthma
A number of studies have shown a connection between low nutrition, especially antioxidants such as Vitamins E, A and C and asthma. These nutrients tend to have anti-inflammatory actions, so too does fish oil. There is some evidence that magnesium may be implicated in asthma.
Try to avoid polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils that might contain trans-fatty acids and deep-fried foods, due to their ability to provoke inflammation. Use anti-inflammatory herbs like ginger and turmeric.
Typically, a low allergy diet for asthma is a good starting place. This is one without wheat, dairy, soy, corn (including high fructose corn syrup), eggs, nuts and all additives. Include alternative sources of calcium such as seeds (eg tahini), beans, and edible fish bones (eg: in canned salmon and sardines, also high in good oils). Ideally most food is cooked from scratch, as processed food even when it doesn’t contain suspected allergens, is low in nutrition. Increase the amounts of seasonal fruits and vegetables, grains such as quinoa, brown rice, oats and barley and other wholefoods like beans and lentils.
After 3-6 weeks, introduce a new food group, one at a time, each week and see if there is any worsening in the asthma. Record symptoms on a chart, peak flow readings and how often acute medication is needed.
Alternative treatments for asthma
Both Western and Chinese herbal medicines are frequently used for asthma. I use herbs like elecampane, hyssop and sundew to strengthen the lungs, as well as immune stimulants and nervous system tonics as required depending on the individual. Unfortunately in Australia some strong but effective herbs like lobelia and ephedra are no longer available to be prescribed by herbalists.
There are potentially issues with the contamination and adulteration of some Chinese medicines bought overseas or in Australia. These have included heavy metals or the inclusion of non-disclosed pharmaceutical drugs. This is less likely to occur if you are given raw herbs to decoct rather than pre-made tablets or powders.
Manual treatments – including osteopathy, chiropractic and remedial massage can often help if the diaphragm is tight of other musculo-skeletal problems are apparent.
Buteyko technique - has some of the most promising results for asthma management. This is a breathing technique that needs to be taught by a qualified instructor. I would thoroughly recommend every asthmatic to give it a go.
Appropriate exercise: There is a good reason why so many of our gold medal winning swimmers began their life as asthmatics. While exercise can be a trigger for asthma attacks, swimming is largely beneficial, though preferably in an outdoor, non-chlorinated pool. Yoga and chi-gong can also be useful.
Other common asthma triggers
Analgesic drugs, such as aspirin and nsaids, panadol is often a safer choice.
Cleaning products especially aerosol and spray based ones. White vinegar and bicarbonate of soda are effective cleaners and much safer for asthmatics.
Cockroaches mould and dust mites. This offers some solutions.
Cats and dogs are controversial. Though an obvious trigger for some, growing up in a home with pets, such as in this study looking at cats, can also reduce your chances of becoming an asthmatic. And here's a study in support of dogs.
Not taking your asthma seriously. While complementary therapies may reduce your need for medication, doing nothing and not having an action plan is a disaster waiting to happen.
As reminded by a caller on the show - check your heating. Gas heaters, especially those with a pilot light, can provoke asthma in some. Also clean out your ducted heating every year. It costs a little money but is worth it when you see the gunk pulled out of the ducts that you were breathing in.
Update: April 2009. "A low intake of vitamins A and C could raise the risk of asthma, a team which reviewed 40 studies carried out over the past 30 years has said.
A Nottingham University-led team found people with a low intake of vitamin C had a 12% increased risk of asthma, the Thorax journal reported.
For vitamin A the raised risk was less clear cut, the team said, but there was still a significant association." Read more
Monday, April 14, 2008
keeping it simple
What would make your life simpler?Try not to censor the first thoughts that come into your head. If the answer is “more money” - what specifically do you need to buy that will make your life easier, more straightforward, happier, balanced?
Sometimes money buys an extra pair of hands – someone to iron the basket of washing that piles up each week that you detest? Or perhaps, really all you need to do is rethink your wardrobe – allow clothes to drip dry rather than throw them in the dryer. Or perhaps it is the job that is dissatisfying that necessitates the clothing choices in the first place. Keep paring the initial thought back a step to find what is the simplest.
At it’s most basic, the philosophy of “voluntary simplicity”, a name that was originally coined in the 1970’s, as is about downsizing aspects of our lives that use too much energy. It is also about questioning mindless over consumption and materialism, the trap of buying more stuff to reward ourselves when life feels hard and lacking in any real choices.
While the recent “Earth Hour” captured the spirit of 'tuning out to tune in' for a mere 60 minutes - consuming less electricity, buying less, working less, commuting less, trying to keep the your daily excursions to within 30 minutes of your home could ultimately have a bigger and more lasting impact on your ecological footprint.
Sometimes people mistakenly associate simplicity with poverty. It's not about doing without; rather it's about having enough. It's about figuring out what material level is enough for you, and this will vary from person to person. Inevitably, people who simplify discover that we don't need as much materially as our American culture would have us believe in order to be happy. They discover that there is a huge cost to excessive materialism, not only in terms of money, but also in time and energy expenditures.
Linda Breen Pierce, author of “Choosing Simplicity.”
A large chunk of voluntary simplicity philosophy concentrates on the work/consume cycle. The more we work, the more we want to treat ourselves with material rewards to justify the time and energy we invest in our working life. How much we feel valued in our work, tends to create a greater sense of job satisfaction than just what we are paid. In fact, Australians are now three times richer than they were in the 1950’s but despite this are no happier.
From what I have observed in clinical practice how much, or how little, we feel in control or our lives can strongly influence our sense of wellbeing. It is not how hard we work, love or live that brings us happiness but subtler values such as feeling connected to and valued by others in our lives.
Considering ways to make your life simpler is not a cure-all but because it is about making conscious choices, the sense being empowered about the decisions you make in your life can bring positive improvements to your wellbeing.
But how can simplicity improve your health?
Can we quantify the health benefits of being satisfied or happy? Certainly there is a clear link between stress and increasing your risk of almost every type of major illness from cardiovascular disease to most kinds of cancer. Through various biological pathways, when we feel stressed and out of control there is a strong, negative impact on our immune system (more on psychoneuroimmunology). American statistics show that around 90% of all visits to a primary health care provider are due to stress related conditions.
Just as meditation, appropriate exercise, a healthy diet and reducing our toxin exposure can improve our sense of physical and emotional well being – many aspects of the simplicity philosophy provide stepping stones to incorporating these tools into our life.
Steps towards a simpler life
Limiting material possessions to what is needed and/or cherished
Meaningful work, whether paid or volunteer
Quality time with friends and family
Joyful and pleasurable leisure activities
A conscious and comfortable relationship with money, charting a course between deprivation and excessive accumulation
Connection to community, but not necessarily in formal organizations
Sustainable spending and consumption practices, such as recycling and supporting local, community-based businesses with fair labor and environmental practices
A healthy lifestyle, including exercise, adequate sleep, and nutritious food
Practices that foster personal growth, an inner life, or spirituality, such as yoga, meditation, prayer, religious ceremonies, journaling, and/or spiritual reading
A connection to nature, such as spending time outdoors regularly
Aesthetic beauty in personal environment
Source
Resources
Proponents of Voluntary Simplicity stress it is not an overnight thing, rather most people take a number of years to simplify their lives. There is not a rulebook. What makes life easier for one individual or family is more stressful for another.
Wikipedia on simplicity
The Simplicity Network
Linda Breen Pierce’s simplicity resources
Simplicity articles in Natural Life magazine
No More Stuff a collaborative Australian blog on reducing consumption
Zen Habits
Affluenza with the catchy tagline “to reform the world, we must first reform ourselves”
Adbusters
Monday, March 03, 2008
breakfast
Food, glorious food!
We're anxious to try it
Three banquets a day
Our favourite diet! (Food Glorious Food)
The evidence for eating breakfast
While eating breakfast is plain commonsense for most people, medical research has a burning need to provide evidence in order to claim starting the day with a meal is in any way beneficial. There is a plethora of studies looking at both children and adults and the effects of eating or not eating breakfast. The evidence for eating breakfast being good for your wellbeing include:
Children - better performance in school such as improved concentration, memory, able to verbally recount what they have been taught, alertness and creativity. Kids who skipped breakfast were also almost twice as likely to be overweight.
Adults - also demonstrated the connection between forgoing breakfast and weight control by showing that the greater energy intake at the beginning of the day, the less likely to overeat later. A wholegrain cereal type of breakfast predicted better cardiovascular health in women and decreased mortality (in this case death from any cause) than for those who ate a refined cereal.
Different ways to break the fast
For those for who find it a struggle to eat in the morning– resist the cup of coffee and a cigarette to start the day and just try to eat a piece of two of fresh fruit. The fructose will slowly increase your blood sugar levels (a bit like turning the computer on), the fibre keeps the bowel and the heart happy, and the vitamins and minerals potentially not only give you energy but also keep all your body systems functioning.
Cereals and grains: Grabbing a box of cereal is a popular choice but also a minefield nutritionally. “High energy” and any mention of sport or athletes tend to mean the product is high in sugars and often salt. Unless you are running a marathon it is unlikely you need that kind of quick electrolyte and energy replacement. Also watch out for added colours and flavours. If a cereal needs to add vitamins back into the food it suggests that it has already been very refined.*
The best grain based breakfasts are ones where you can actually recognise plant foods – such as oats and other grains, nuts and seeds. But toasting them does tend to reduce the nutrients, oxidise oils and generally make them less digestible. Skip the toasted muesli or keep granola to just a sprinkle to add texture and flavour to its raw counterparts. Keep in mind that grains generally need cooking or soaking. The original Bircher muesli is a mix of grains, seeds and nuts soaked overnight in milk, water or juice. It is much easier and more enjoyable to eat than when it is eaten straight from the packet.
Cooked grains make a great breakfast – porridge (oatmeal) is traditionally made from rolled oats but any slow cooked grain can taste delicious. For example millet, buckwheat, cornmeal, amaranth or quinoa. I enjoy adding using equal quantities of cooked brown rice with rolled oats for a nuttier flavoured winter breakfast. If you need to sweeten it pull back on refined sugar and try a teaspoon of mineral rich maple syrup or rice malt instead.
Fruit is a great addition to a cereal-based breakfast. Fresh is best but when it is out of season use sulphur-free if choosing dried fruit. You can also dry your own fruit in an electric conventional oven (cut thinly, placed on racks, at a very low heat).
Bread based breakfasts: There is a huge nutritional difference between types of breads and the toppings you put on it. Toast is an easy and popular way to start the day, is relatively portable and quick. The heavier the bread feels, the denser and grainier it is generally means it is higher in fibre and more beneficial. Spongy white bread tends to be the most refined and quickly broken down by the body. While a GI rating on a commercial loaf might be useful (the higher the better), frequently the healthiest tends to come from specialised bakeries that offer wholegrain, sourdough or stone ground flours. Avoid bleached flour, bread improvers and other additives. A handy Scandinavian and Eastern European alternative is pumpernickel or other dark rye breads or crackers. Fat laden croissants are best for a special occasion only.
The more savoury, less sweet or salty your topping, generally the more nutritious the meal will be. Popular commercial toppings such as jam, Australia’s own iconic yeast spread and chocolate-based concoctions (no matter how many sports people tell us how good they are) give you a poorer nutritional start to the day than real fruits and vegetables. Try tahini and avocado, nut ‘butters’ (eg almond, cashew etc), banana, fresh tomatoes, grilled mushrooms or a boiled or poached egg on the best bread or toast you can find. Compare how you feel mid-morning after this kind of start to plain jam on white toast.
Eggs have been plagued with controversy for years. Cholesterol-wise conventional medicine has deemed it acceptable to have an egg a day (or up to 7 eggs a week) for most people. However frying your eggs or eating them more them 3 times a week appears to increase a woman’s chance of developing ovarian cancer (JAMA 254(3): pp.356-7, 1985]).
An egg-based breakfast is a great way to start the day if you need endurance; you are busy or just have a lot to achieve before there is time for lunch. A plain boiled egg is a like a protein pill, slowly releasing energy and nutrients over the next few hours. Remember it doesn’t always need to be on toast, served with (cancer causing) bacon or scrambled with cream to taste delicious.
Breakfasts from different cultures: Miso soup with a small serve of rice, some pickled fish or vegetables and a boiled egg, plain sheep’s milk yoghurt and a drizzle of honey, spiced rice and lentils, meat and grain based soups, cooked beans – are just a few of the healthiest breakfasts from around the world. It makes a bowl of cornflakes look very boring, doesn’t it?
Try to avoid:
Caffeine within 2 hours of a meal – if you are needing a quick hit try a small glass of pure juice and leave the tea or coffee til mid-morning.
Breakfast Bars: almost always baked, so the grains are difficult to digest and the nutrients compromised as well as high in sugars. If you want something sweet on the run try a handful or raw seeds and nuts with some fresh or (sulphur free dried) fruit or even a mashed banana on wholegrain bread.
“Energy drinks”: in this context energy is just another work for refined carbohydrates and sugars. A fresh vegetable juice is a better (and often tastier) choice.
Skipping breakfast: unless you want to not utilise your innate intelligence and creativity or gain weight.
Update: March 2009: Australian Lobby Group, "The Parents Jury" has published their list of the top 3 cereals with misleading health claims. This dubious honour goes to Nutri-Grain, Milo and Cocoa Bombs. All have unacceptably high levels of sugar, amongst other health concerns and are not deemed a suitable cereal for children to eat on a regular basis.
We're anxious to try it
Three banquets a day
Our favourite diet! (Food Glorious Food)
The evidence for eating breakfast
While eating breakfast is plain commonsense for most people, medical research has a burning need to provide evidence in order to claim starting the day with a meal is in any way beneficial. There is a plethora of studies looking at both children and adults and the effects of eating or not eating breakfast. The evidence for eating breakfast being good for your wellbeing include:
Children - better performance in school such as improved concentration, memory, able to verbally recount what they have been taught, alertness and creativity. Kids who skipped breakfast were also almost twice as likely to be overweight.
Adults - also demonstrated the connection between forgoing breakfast and weight control by showing that the greater energy intake at the beginning of the day, the less likely to overeat later. A wholegrain cereal type of breakfast predicted better cardiovascular health in women and decreased mortality (in this case death from any cause) than for those who ate a refined cereal.
Different ways to break the fast
For those for who find it a struggle to eat in the morning– resist the cup of coffee and a cigarette to start the day and just try to eat a piece of two of fresh fruit. The fructose will slowly increase your blood sugar levels (a bit like turning the computer on), the fibre keeps the bowel and the heart happy, and the vitamins and minerals potentially not only give you energy but also keep all your body systems functioning.
Cereals and grains: Grabbing a box of cereal is a popular choice but also a minefield nutritionally. “High energy” and any mention of sport or athletes tend to mean the product is high in sugars and often salt. Unless you are running a marathon it is unlikely you need that kind of quick electrolyte and energy replacement. Also watch out for added colours and flavours. If a cereal needs to add vitamins back into the food it suggests that it has already been very refined.*
The best grain based breakfasts are ones where you can actually recognise plant foods – such as oats and other grains, nuts and seeds. But toasting them does tend to reduce the nutrients, oxidise oils and generally make them less digestible. Skip the toasted muesli or keep granola to just a sprinkle to add texture and flavour to its raw counterparts. Keep in mind that grains generally need cooking or soaking. The original Bircher muesli is a mix of grains, seeds and nuts soaked overnight in milk, water or juice. It is much easier and more enjoyable to eat than when it is eaten straight from the packet.
Cooked grains make a great breakfast – porridge (oatmeal) is traditionally made from rolled oats but any slow cooked grain can taste delicious. For example millet, buckwheat, cornmeal, amaranth or quinoa. I enjoy adding using equal quantities of cooked brown rice with rolled oats for a nuttier flavoured winter breakfast. If you need to sweeten it pull back on refined sugar and try a teaspoon of mineral rich maple syrup or rice malt instead.
Fruit is a great addition to a cereal-based breakfast. Fresh is best but when it is out of season use sulphur-free if choosing dried fruit. You can also dry your own fruit in an electric conventional oven (cut thinly, placed on racks, at a very low heat).
Bread based breakfasts: There is a huge nutritional difference between types of breads and the toppings you put on it. Toast is an easy and popular way to start the day, is relatively portable and quick. The heavier the bread feels, the denser and grainier it is generally means it is higher in fibre and more beneficial. Spongy white bread tends to be the most refined and quickly broken down by the body. While a GI rating on a commercial loaf might be useful (the higher the better), frequently the healthiest tends to come from specialised bakeries that offer wholegrain, sourdough or stone ground flours. Avoid bleached flour, bread improvers and other additives. A handy Scandinavian and Eastern European alternative is pumpernickel or other dark rye breads or crackers. Fat laden croissants are best for a special occasion only.
The more savoury, less sweet or salty your topping, generally the more nutritious the meal will be. Popular commercial toppings such as jam, Australia’s own iconic yeast spread and chocolate-based concoctions (no matter how many sports people tell us how good they are) give you a poorer nutritional start to the day than real fruits and vegetables. Try tahini and avocado, nut ‘butters’ (eg almond, cashew etc), banana, fresh tomatoes, grilled mushrooms or a boiled or poached egg on the best bread or toast you can find. Compare how you feel mid-morning after this kind of start to plain jam on white toast.
Eggs have been plagued with controversy for years. Cholesterol-wise conventional medicine has deemed it acceptable to have an egg a day (or up to 7 eggs a week) for most people. However frying your eggs or eating them more them 3 times a week appears to increase a woman’s chance of developing ovarian cancer (JAMA 254(3): pp.356-7, 1985]).
An egg-based breakfast is a great way to start the day if you need endurance; you are busy or just have a lot to achieve before there is time for lunch. A plain boiled egg is a like a protein pill, slowly releasing energy and nutrients over the next few hours. Remember it doesn’t always need to be on toast, served with (cancer causing) bacon or scrambled with cream to taste delicious.
Breakfasts from different cultures: Miso soup with a small serve of rice, some pickled fish or vegetables and a boiled egg, plain sheep’s milk yoghurt and a drizzle of honey, spiced rice and lentils, meat and grain based soups, cooked beans – are just a few of the healthiest breakfasts from around the world. It makes a bowl of cornflakes look very boring, doesn’t it?
Try to avoid:
Caffeine within 2 hours of a meal – if you are needing a quick hit try a small glass of pure juice and leave the tea or coffee til mid-morning.
Breakfast Bars: almost always baked, so the grains are difficult to digest and the nutrients compromised as well as high in sugars. If you want something sweet on the run try a handful or raw seeds and nuts with some fresh or (sulphur free dried) fruit or even a mashed banana on wholegrain bread.
“Energy drinks”: in this context energy is just another work for refined carbohydrates and sugars. A fresh vegetable juice is a better (and often tastier) choice.
Skipping breakfast: unless you want to not utilise your innate intelligence and creativity or gain weight.
Update: March 2009: Australian Lobby Group, "The Parents Jury" has published their list of the top 3 cereals with misleading health claims. This dubious honour goes to Nutri-Grain, Milo and Cocoa Bombs. All have unacceptably high levels of sugar, amongst other health concerns and are not deemed a suitable cereal for children to eat on a regular basis.
Monday, December 10, 2007
Healthier Christmas eating
Here in the Southern Hemisphere our desire to eat lighter food in the hot months is hampered by Old World traditions. While the holiday season that straddles our summer is steeped in the cold climate rituals of cooking copious amounts of meat, stuffing, baked starchy vegetables, dense cakes and even richer puddings – our bodies tend to protest at the excess, even if other parts enjoy the feast.
While summer is suited to fish on the barbecue, lots of crispy salads and cooling tropical fruit, despite a huge shift in many people’s Christmas fare – there is still some massive resistance to drop the bird, pud and monumental lump of cured pig. In fact in a recent online discussion in the Age mobilized an incredible wrath, after the columnist suggested people cut back on preserved meats in light of the growing evidence linking it with cancer. One commenter lamented concern of regarding what her in-laws would think of her if the Christmas table didn’t feature a ham. Her anguish bought home to me just how resistant we are to change.
So even if your yuletide celebration is a feast of epic proportions, there is still room to introduce some kinder to your body, yet delicious, options.
Breakfast is a great time to get a serve or 3 of fruit. An all in one bowl fruit salad, or arranged elegantly on a platter – it is hard to resist such a cornucopia of seasonal goodies eg: mangoes, papaya, pineapple (these two also contain great enzymes that help our digestion), apricots, nectarines, and peaches. If you want to add the schmaltzy colours of the season add some kiwi and cherries for a bit of red and green, or garnish with fresh mint.
Red drinks – hibiscus tea, cranberry juice, raspberry or strawberry smoothies, pomegranate molasses mixed with mineral water.
The main event
Grilled or barbecued fish kebabs: cubes of firm white fish (eg: blue eye), marinated for 1 hour in 1 part lemon or lime juice, 2 parts olive oil plus some crushed garlic.
Vegetarian kebabs: skewers of capsicum, onion, eggplant, zucchini etc. Tofu marinated in 1 part tamari, 1 part mirin plus crushed ginger and garlic – optional.
Vegetarian platters: wedges of avocado (dressed with a little lemon juice to stop discolouring), halved boiled eggs, grilled eggplant, cucumber, celery, capsicum, blanched asparagus, pistachios or other nuts. From the deli: marinated olives, grilled artichoke hearts, felafels, and dolmades.
If you really want to do more cooking:
Mini frittatas:
Fillings – spring onion/garlic/shitake mushroom, tomato/olive, caramelised onion and parsley, smoked oysters or mussels.
Place a small amount of filling in a greased or lined muffin pan.
Beat together 1.5 organic eggs and a dash of water, per frittata plus salt and pepper.
Half fill each pan with egg mixture.
Bake in moderate oven (180c) for about 12-15 minutes until puffed and golden.
(Can be eaten warm or cold)
From "Confessions of a Food Nazi":
Roasted cauliflower and tahini dip with crudités (can make the day before).
Chickpea and asparagus salad with kaffir lime dressing
From “Chocolate and Zucchini”:
Radish and avocado canapés this uses smoked salt but can be substituted with a little sea salt mixed with smoky paprika.
White bean and tahini dip
Sun dried tomato and basil polenta squares - these look fantastic, are grilled rather than fried and are both dairy and gluten free.
Remember to have lots of jugs of water on hand with your favourite garnish – slices of citrus, sprigs of mint etc All you have to do then is pour and drink.
In the end, it is just one day of the year. Unfortunately for many of us it comes in a long line of summer celebrations – an extra glass or two of alcohol here, too much finger food and not enough vegetables there – all adds up. Try to use a smaller plate and eat more slowly. Take a decent break in all the eating and drinking and go for a walk, kick a footy or be really smart and give someone you will be with on the day a gift that will get you all up and moving like a kite or a frisbee.
If you have eaten too much – herbal teas made from peppermint, ginger or chamomile can help if you are feeling a little off colour, likewise bitters such as lemon juice in warm water or an unsweetened dandelion root ‘coffee’ may aid your digestion.
If you are prone to reflux – avoid the mince pies and any other sweet or savoury pastries as the combination of flour and fat tends to worsen this condition. (More on reflux and indigestion
Enjoy the season, however you choose to celebrate.
Seasonal Health Resources
Surviving the party season
Burn out
Stress-less gifts - ethical and homemade presents
When Christmas makes you blue - Raising our spirits, Coping with anxiety
While summer is suited to fish on the barbecue, lots of crispy salads and cooling tropical fruit, despite a huge shift in many people’s Christmas fare – there is still some massive resistance to drop the bird, pud and monumental lump of cured pig. In fact in a recent online discussion in the Age mobilized an incredible wrath, after the columnist suggested people cut back on preserved meats in light of the growing evidence linking it with cancer. One commenter lamented concern of regarding what her in-laws would think of her if the Christmas table didn’t feature a ham. Her anguish bought home to me just how resistant we are to change.
So even if your yuletide celebration is a feast of epic proportions, there is still room to introduce some kinder to your body, yet delicious, options.
Breakfast is a great time to get a serve or 3 of fruit. An all in one bowl fruit salad, or arranged elegantly on a platter – it is hard to resist such a cornucopia of seasonal goodies eg: mangoes, papaya, pineapple (these two also contain great enzymes that help our digestion), apricots, nectarines, and peaches. If you want to add the schmaltzy colours of the season add some kiwi and cherries for a bit of red and green, or garnish with fresh mint.
Red drinks – hibiscus tea, cranberry juice, raspberry or strawberry smoothies, pomegranate molasses mixed with mineral water.
The main event
Grilled or barbecued fish kebabs: cubes of firm white fish (eg: blue eye), marinated for 1 hour in 1 part lemon or lime juice, 2 parts olive oil plus some crushed garlic.
Vegetarian kebabs: skewers of capsicum, onion, eggplant, zucchini etc. Tofu marinated in 1 part tamari, 1 part mirin plus crushed ginger and garlic – optional.
Vegetarian platters: wedges of avocado (dressed with a little lemon juice to stop discolouring), halved boiled eggs, grilled eggplant, cucumber, celery, capsicum, blanched asparagus, pistachios or other nuts. From the deli: marinated olives, grilled artichoke hearts, felafels, and dolmades.
If you really want to do more cooking:
Mini frittatas:
Fillings – spring onion/garlic/shitake mushroom, tomato/olive, caramelised onion and parsley, smoked oysters or mussels.
Place a small amount of filling in a greased or lined muffin pan.
Beat together 1.5 organic eggs and a dash of water, per frittata plus salt and pepper.
Half fill each pan with egg mixture.
Bake in moderate oven (180c) for about 12-15 minutes until puffed and golden.
(Can be eaten warm or cold)
From "Confessions of a Food Nazi":
Roasted cauliflower and tahini dip with crudités (can make the day before).
Chickpea and asparagus salad with kaffir lime dressing
From “Chocolate and Zucchini”:
Radish and avocado canapés this uses smoked salt but can be substituted with a little sea salt mixed with smoky paprika.
White bean and tahini dip
Sun dried tomato and basil polenta squares - these look fantastic, are grilled rather than fried and are both dairy and gluten free.
Remember to have lots of jugs of water on hand with your favourite garnish – slices of citrus, sprigs of mint etc All you have to do then is pour and drink.
In the end, it is just one day of the year. Unfortunately for many of us it comes in a long line of summer celebrations – an extra glass or two of alcohol here, too much finger food and not enough vegetables there – all adds up. Try to use a smaller plate and eat more slowly. Take a decent break in all the eating and drinking and go for a walk, kick a footy or be really smart and give someone you will be with on the day a gift that will get you all up and moving like a kite or a frisbee.
If you have eaten too much – herbal teas made from peppermint, ginger or chamomile can help if you are feeling a little off colour, likewise bitters such as lemon juice in warm water or an unsweetened dandelion root ‘coffee’ may aid your digestion.
If you are prone to reflux – avoid the mince pies and any other sweet or savoury pastries as the combination of flour and fat tends to worsen this condition. (More on reflux and indigestion
Enjoy the season, however you choose to celebrate.
Seasonal Health Resources
Surviving the party season
Burn out
Stress-less gifts - ethical and homemade presents
When Christmas makes you blue - Raising our spirits, Coping with anxiety
Monday, November 26, 2007
overcoming shyness
Shyness:
Wikipedia
Most of us have felt shy at some point, no matter how confident we appear. In the last few years shyness has gained a lot of attention, largely as a marketing ploy to reclassify this normal emotion as a “social anxiety disorder”. The point of medicalising a feeling as a ‘disorder’ is primarily to put another marketing spin on a common antidepressant drug. An excerpt from Christopher Lane’s “Shyness: How Normal Behavior Became a Sickness” provides an eloquent rundown of the issue.
Shyness carries most of the hallmarks of anxiety – when in a social situation your heart may beat faster and your palms can become sweaty. Often you feel as if you have nothing worthwhile to say and there may be an over riding fear that people don’t really like you.
What can natural therapies offer to reduce shyness?
Flower essences: are similar to homeopathic remedies in that they are a ‘vibrational medicine’. The fact they are so dilute means you cannot overdose and are safe to use with children.
A common combination of Bach Flowers is “Rescue Remedy”. This is handy to take in any challenging situation where you’d really prefer to be anywhere but there. It is also used for general anxiety, stress and nervousness.
From the Flower Essence Society range is a favourite of mine, buttercup. Just like the modest flower that reflects a golden light, this essence helps boost self-confidence. Mallow is especially useful if you have trouble getting words out due to shyness or you over compensate verbally.
Herbs: Calming your nerves with herbs, rather than self-medicating on alcohol or other drugs is a sensible and healthier alternative. A strong cup of chamomile tea can help ease butterflies in the stomach, skullcap is a slight muscle relaxant helping you feel less tense but for severe shyness an anxiolytic like kava kava (available in most States in Australia as a tablet) is useful.
Food and drink: While one glass of alcohol may ‘calm your nerves’ when self-medicating to overcome shyness, a glass can quickly become a bottle and can feed your shyness by creating embarrassing situations that you wish you could forget. Likewise, caffeine can rev you up and make you even more adrenalised and stressed, which will heighten an anxious state.
Some experts suggest carbohydrates can be calming due to triggering a release of serotonin. Most comfort foods are rich in flour or sugar. While they may initially make us feel better, the blood sugar drop that may follow can have the opposite effect. Healthier, slow release carbs include nuts and seeds or a bowl of rolled oats.
Creative visualization: Just as the habit of negatively anticipating all the things that can go wrong when you are out in public can heighten your shyness, practicing a positive rehearsal on your way can have the opposite effect. Imagine feeling comfortable in the environment and finding the people there fascinating. Visualize feeling relaxed, listening to what others are saying and making eye contact.
Thinking yourself out of shyness
Cognitive behavioural therapy is a psychological tool, with the basis that our thoughts create our feelings and behaviours. Talk to a psychologist to find out whether this type of therapy suits you.
Hypnotherapy in many cases this is practiced by an accredited psychologist (which allows you to get a rebate with some private health insurers), which like CBT works on our thought patterns.
Remember many confident appearing people are really shy at heart. It just takes practice to develop new, positive oriented neural pathways.
”The feeling of apprehension or lack of confidence experienced in regard to social association with others.”
Wikipedia
Most of us have felt shy at some point, no matter how confident we appear. In the last few years shyness has gained a lot of attention, largely as a marketing ploy to reclassify this normal emotion as a “social anxiety disorder”. The point of medicalising a feeling as a ‘disorder’ is primarily to put another marketing spin on a common antidepressant drug. An excerpt from Christopher Lane’s “Shyness: How Normal Behavior Became a Sickness” provides an eloquent rundown of the issue.
Shyness carries most of the hallmarks of anxiety – when in a social situation your heart may beat faster and your palms can become sweaty. Often you feel as if you have nothing worthwhile to say and there may be an over riding fear that people don’t really like you.
What can natural therapies offer to reduce shyness?
Flower essences: are similar to homeopathic remedies in that they are a ‘vibrational medicine’. The fact they are so dilute means you cannot overdose and are safe to use with children.
A common combination of Bach Flowers is “Rescue Remedy”. This is handy to take in any challenging situation where you’d really prefer to be anywhere but there. It is also used for general anxiety, stress and nervousness.
From the Flower Essence Society range is a favourite of mine, buttercup. Just like the modest flower that reflects a golden light, this essence helps boost self-confidence. Mallow is especially useful if you have trouble getting words out due to shyness or you over compensate verbally.
Herbs: Calming your nerves with herbs, rather than self-medicating on alcohol or other drugs is a sensible and healthier alternative. A strong cup of chamomile tea can help ease butterflies in the stomach, skullcap is a slight muscle relaxant helping you feel less tense but for severe shyness an anxiolytic like kava kava (available in most States in Australia as a tablet) is useful.
Food and drink: While one glass of alcohol may ‘calm your nerves’ when self-medicating to overcome shyness, a glass can quickly become a bottle and can feed your shyness by creating embarrassing situations that you wish you could forget. Likewise, caffeine can rev you up and make you even more adrenalised and stressed, which will heighten an anxious state.
Some experts suggest carbohydrates can be calming due to triggering a release of serotonin. Most comfort foods are rich in flour or sugar. While they may initially make us feel better, the blood sugar drop that may follow can have the opposite effect. Healthier, slow release carbs include nuts and seeds or a bowl of rolled oats.
Creative visualization: Just as the habit of negatively anticipating all the things that can go wrong when you are out in public can heighten your shyness, practicing a positive rehearsal on your way can have the opposite effect. Imagine feeling comfortable in the environment and finding the people there fascinating. Visualize feeling relaxed, listening to what others are saying and making eye contact.
Thinking yourself out of shyness
Cognitive behavioural therapy is a psychological tool, with the basis that our thoughts create our feelings and behaviours. Talk to a psychologist to find out whether this type of therapy suits you.
Hypnotherapy in many cases this is practiced by an accredited psychologist (which allows you to get a rebate with some private health insurers), which like CBT works on our thought patterns.
Remember many confident appearing people are really shy at heart. It just takes practice to develop new, positive oriented neural pathways.
Monday, November 12, 2007
diet and cancer risks
An American study has just released, updating the latest findings regarding what we eat and our cancer risks. According to the media representation, this research means great news if you are short but cause for concern if you are overweight. It is the usual swings and roundabouts. The report itself is not a new or definitive study, rather it is a systematic review of recently published health studies.
Perhaps what fascinates me more about the report, released jointly by the World Cancer Research Fund and the American Institute for Cancer Research, is what sound bites the media runs with. The Age ran with Tall people 'at higher cancer risk’ over the weight issue (News Radio, ABC and the BBC). The Age also promoted the American Institute for Cancer Research study into people’s perception of cancer risks, making big news of there being no proven link between pesticides and cancer:
However, is this what the report actually says and does the lack of evidence actually prove that these people’s perceptions are truly wrong? What the Diet and Cancer report actually found, concerning pesticide and herbicide risks, were much more complex than The Age implied.
The panel did find studies that showed links between conventional food production and cancers but no specific epidemiological studies have been produced as yet. However they are concerned enough with the preliminary findings to suggest that “women of a reproductive age” (a significant chunk of the population) should take a “precautionary approach” to eating conventionally grown foods. Perhaps a more accurate headline should have screened “Don’t eat conventional food if you plan to get pregnant!" 71% of the 1000 Americans interviewed may not be so wrong after all.
The actual study document is dense and takes a lot of reading. I wonder if any of the journalists reporting on it poured over it? I always find inclusion criteria in such large scale analysis interesting. For example although we may think this all about humans and the food they eat, the panel included animal studies (genetically modified animals and rodent).
Overall the dietary recommendations made as a result of the report mimic much of what the naturopathic community has always said – pull way back on meat and dairy (yes, dairy a got specific mention) and focus more on plant foods such as whole grains, fruit and vegetables. Alcohol, salt, sweet drinks, processed meat and moulds (specifically afllatoxins, which are common to peanuts) got the thumbs down, while moving your body more received a predictable tick.
But the report is actually a lot more specific than this as there is no single "cancer", it exams the published literature on diet and specific cancers. The findings link eating carrots with cervical cancer protection, soy reducing prostate cancer and so on. However it was perplexing to find suggestions about cancer reduction linked to nutrients such as vitamins E, C and Selenium (the presumed link the panel was making regarding certain groups of foods) yet categorically implied people should not take nutritional supplements, which were not within the scope of the review.
Selenium is an interesting case in point. The cancer protective effects of this nutrient, would depend entirely on the soil it was grown in. New Zealand for example, has little or none, while in Australia anywhere near medicinal doses of selenium are considered a poison. So unless each individual study did an actual lab analysis of the foods these people were eating, they are making some leaps of faith in their conclusions.
The weight issue that was such a popular tag line in the press, is also slightly misrepresented. The Panel acknowledged being over weight (a BMI of 25-29) or obese (BMI >30) as a significant health risk. But will the lifestyle factors they surmised as being likely causes of weight gain, such as being sedentary, watching too much TV and consuming ‘energy dense’ (sugary or fatty) foods and drinks actually cause cancer? The conclusion was increased body fat “should be considered to be additional, indirect causes of (some) cancers”. (Chapter 8)
What about tall people, does height really determine cancer risk as the other popular headline suggests? The conclusion was not so obvious: “The Panel emphasizes that greater adult attained height, meaning how tall people are as adults, is unlikely directly to modify the risk of cancer”. Though there are odd implications that being tall may be a factor in some gynaecological and colorectal cancers, it was not suggesting that being short is necessarily a “get out of cancer free” card.
Keeping in mind that the study looks at the swings and roundabouts of individual cancers and that all cancers are not the same, the general conclusions about diet and cancer risk confirm nutritional and naturopathic commonsense:
Breastfeeding has benefits for both mother and child
Eat lots of vegetables, legumes and fruit
Ensure your diet has sufficient amounts of plant fibre, folate, vitamins B6, C, E, beta carotene (the vegetable form of vitamin A) and nutrients selenium, caratenoids, quercetin and lycopenes.
Eat less meat, this includes all meat of which processed meats get a special increased cancer risk mention
Cut out the cheese, though there are cancer factors for and against milk drinking
Don’t drink alcohol
There is a handy graph showing food risks and benefits at this summary.
Remember this study looked primarily at diet, rather than all lifestyle factors such as smoking and other recreational drugs).
So what’s for dinner tonight?
Perhaps what fascinates me more about the report, released jointly by the World Cancer Research Fund and the American Institute for Cancer Research, is what sound bites the media runs with. The Age ran with Tall people 'at higher cancer risk’ over the weight issue (News Radio, ABC and the BBC). The Age also promoted the American Institute for Cancer Research study into people’s perception of cancer risks, making big news of there being no proven link between pesticides and cancer:
71 per cent thought that pesticide residue on produce was a cause - something that has never been shown; 56 per cent thought stress causes cancer, again not proven; and 49 per cent believed hormones in beef cause cancer.
However, is this what the report actually says and does the lack of evidence actually prove that these people’s perceptions are truly wrong? What the Diet and Cancer report actually found, concerning pesticide and herbicide risks, were much more complex than The Age implied.
There are theoretical grounds for concern, which are constantly reviewed by international and national regulatory bodies. However, there is no epidemiological evidence that current exposures are causes of cancers in humans, and so the Panel has made no judgements. Nevertheless, a precautionary approach is wise for women of reproductive age, since vulnerability during embryonic phases of development is increased, and early exposure may result in increased risk at later stages in life. (Diet and Cancer Report)
The panel did find studies that showed links between conventional food production and cancers but no specific epidemiological studies have been produced as yet. However they are concerned enough with the preliminary findings to suggest that “women of a reproductive age” (a significant chunk of the population) should take a “precautionary approach” to eating conventionally grown foods. Perhaps a more accurate headline should have screened “Don’t eat conventional food if you plan to get pregnant!" 71% of the 1000 Americans interviewed may not be so wrong after all.
The actual study document is dense and takes a lot of reading. I wonder if any of the journalists reporting on it poured over it? I always find inclusion criteria in such large scale analysis interesting. For example although we may think this all about humans and the food they eat, the panel included animal studies (genetically modified animals and rodent).
Overall the dietary recommendations made as a result of the report mimic much of what the naturopathic community has always said – pull way back on meat and dairy (yes, dairy a got specific mention) and focus more on plant foods such as whole grains, fruit and vegetables. Alcohol, salt, sweet drinks, processed meat and moulds (specifically afllatoxins, which are common to peanuts) got the thumbs down, while moving your body more received a predictable tick.
But the report is actually a lot more specific than this as there is no single "cancer", it exams the published literature on diet and specific cancers. The findings link eating carrots with cervical cancer protection, soy reducing prostate cancer and so on. However it was perplexing to find suggestions about cancer reduction linked to nutrients such as vitamins E, C and Selenium (the presumed link the panel was making regarding certain groups of foods) yet categorically implied people should not take nutritional supplements, which were not within the scope of the review.
Selenium is an interesting case in point. The cancer protective effects of this nutrient, would depend entirely on the soil it was grown in. New Zealand for example, has little or none, while in Australia anywhere near medicinal doses of selenium are considered a poison. So unless each individual study did an actual lab analysis of the foods these people were eating, they are making some leaps of faith in their conclusions.
The weight issue that was such a popular tag line in the press, is also slightly misrepresented. The Panel acknowledged being over weight (a BMI of 25-29) or obese (BMI >30) as a significant health risk. But will the lifestyle factors they surmised as being likely causes of weight gain, such as being sedentary, watching too much TV and consuming ‘energy dense’ (sugary or fatty) foods and drinks actually cause cancer? The conclusion was increased body fat “should be considered to be additional, indirect causes of (some) cancers”. (Chapter 8)
What about tall people, does height really determine cancer risk as the other popular headline suggests? The conclusion was not so obvious: “The Panel emphasizes that greater adult attained height, meaning how tall people are as adults, is unlikely directly to modify the risk of cancer”. Though there are odd implications that being tall may be a factor in some gynaecological and colorectal cancers, it was not suggesting that being short is necessarily a “get out of cancer free” card.
Keeping in mind that the study looks at the swings and roundabouts of individual cancers and that all cancers are not the same, the general conclusions about diet and cancer risk confirm nutritional and naturopathic commonsense:
Breastfeeding has benefits for both mother and child
Eat lots of vegetables, legumes and fruit
Ensure your diet has sufficient amounts of plant fibre, folate, vitamins B6, C, E, beta carotene (the vegetable form of vitamin A) and nutrients selenium, caratenoids, quercetin and lycopenes.
Eat less meat, this includes all meat of which processed meats get a special increased cancer risk mention
Cut out the cheese, though there are cancer factors for and against milk drinking
Don’t drink alcohol
There is a handy graph showing food risks and benefits at this summary.
Remember this study looked primarily at diet, rather than all lifestyle factors such as smoking and other recreational drugs).
So what’s for dinner tonight?
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